Bench Press - 6 sets\r
15, 12, 12, 10, 8 + slow negative set\r
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Incline Bench Press - 4 sets\r
15, 12, 10 + dropset (3 drops of 20 kg)\r
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Cable Flyes (Slightly Bent Over) - 4 sets\r
15, 12, 10, 8 reps\r
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Dumbbell Pullover - 3 sets\r
20, 15, 12 reps\r
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Side Dumbbell Lateral Raise - 5 sets\r
25, 20, 15, 12, 10 reps\r
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Incline Side Lateral Raise - 3 sets\r
15, 12, 10 reps\r
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Reverse Dumbbell Flyes (incline bench) - 4 sets\r
20, 15, 12, 10 reps\r
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Rear Delt Rows - 3 sets\r
20, 15, 12 reps\r
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Shrug Machine (Front and Rear) - 4 sets\r
10-12 reps with the weight in front of you, supersetted with 10-12 reps with the weight behind you. \r
Last set: as many reps as possible with medium-heavy weight\r
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