Day 1: Chest, Triceps

Bench Press - Barbell, Inclined

Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 4 reps

Set 2: 4 reps

Set 3: 4 reps

Set 4: 12 reps

Set 5: 20 reps

Set 6: 20 reps

Bench Press - Barbell, Declined

Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w...Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight with complete control. Keep your head on the bench and do not arch your back. Can also be done with a close or wide grip, or with DUMBBELLS. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 4 reps

Set 2: 4 reps

Set 3: 12 reps

Set 4: 20 reps

Set 5: 20 reps

Bench Dips

Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh...Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance! Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 4 reps

Set 2: 4 reps

Set 3: 12 reps

Set 4: 20 reps

Set 5: 20 reps

Tricep Press - Dumbbell, Seated

Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 4 reps

Set 2: 4 reps

Set 3: 12 reps

Set 4: 20 reps

Set 5: 20 reps