Chest, Shoulders and Triceps (Push)

Exercise	Sets	Reps
warmup	x	x
barbell bench press	4	8
incline dumbbell bench press	4	8
high to low cable crossover	4	10-12
seated dumbbell military press	3	10-12
dumbbell lateral raise	3	10
overhead tricep extension	3	8-12
dumbbell pullover	3	10
dumbbell fly	3	10

Legs