Dumbbell

Cable

Body Weight

Other

Workout # 1 Chest

1. 3 x (12 triangle push-up > 8 bench)
2. 1 warm up set Incline Dumbbell press
3. 3 x (10, 8, 6 Incline Dumbbell press)
4. 3 x (12 Cable FLYES)
5. 3 x (10 Low Cable FLYES)
6. 3 x (12 Dumbbell pullover)
7. 3 x (10 Incline Dumbbell Flyes)

Workout # 2 Chest

1. Dumbbell bench press:1 warmup set, 3 x 10
2. Push-ups to failure
3. Flat Bench Flyes: 3 x 10
4. Incline Dumbbell press: 3 x 10
5. High Cable Flyes: 3 x 10
6. Dumbbell Pull Over: 3 x 10
7. Wide grip dips: 3 x 20