Exercise Sets Reps Rest Time
Incline Dumbbell Press 3-4 8-10 1,5-2
Cable Flyes 3-4 10-15 1-1,5
Dumbbell Row 3-4 8-10 1,5-2
Close Grip Pulldown 3-4 10-15 1-1,5
Seated Dumbbell Press 2-3 8-10 1,5-2
Lateral Raises * (pause at the top)
Reverse Flyes (Dumbbells or Machine) 3 10-15 1-1,5
Hammer Curl 3 10-12 1-1,5
Pushdown 3 10-12 1-1,5