Warming up on cycle joints warming up 5 minutes bench press 5x12 (1st set empty bar and then add more)butterfly in pack dack 4x12 incline dumbell press 4x12incline butterfly 4x12biceps curl on Scott’s bench 3x20 (not big weight simply pump your biceps ) curl with straight bar 4x12 curl on the incline bench 3x12 on each arm Abs 3x30
