Bench Press - 6 sets\r<br>15, 12, 12, 10, 8 + slow negative set\r<br>\r<br>Incline Bench Press - 4 sets\r<br>15, 12, 10 + dropset (3 drops of 20 kg)\r<br>\r<br>Cable Flyes (Slightly Bent Over) - 4 sets\r<br>15, 12, 10, 8 reps\r<br>\r<br>Dumbbell Pullover - 3 sets\r<br>20, 15, 12 reps\r<br>\r<br>Side Dumbbell Lateral Raise - 5 sets\r<br>25, 20, 15, 12, 10 reps\r<br>\r<br>Incline Side Lateral Raise - 3 sets\r<br>15, 12, 10 reps\r<br>\r<br>Reverse Dumbbell Flyes (incline bench) - 4 sets\r<br>20, 15, 12, 10 reps\r<br>\r<br>Rear Delt Rows - 3 sets\r<br>20, 15, 12 reps\r<br>\r<br>Shrug Machine (Front and Rear) - 4 sets\r<br>10-12 reps with the weight in front of you, supersetted with 10-12 reps with the weight behind you. \r<br>Last set: as many reps as possible with medium-heavy weight\r<br>\r<br>Classic & Personalized Workout and Nutrition Plans? \r<br>Cont me: Wesleyvissers@hotmail.com\r<br>\r<br>Facebook\r<br>\r<br>\r<br>Instagram\r<br>@GymtimeWes\r<br>\r<br>Sponsor\r<br>Body and Fashion: | Supplementation and Clothing\r<br>Scitec Nutrition | Get your Scitec Nutrition supplements at \r<br>\r<br>Music\r<br>TheEnigmaTNG\r<br>
