Day 1

Barbell bench-press x4 12-15
Barbell incline bench press x3 12-15
Inclıne Dumbbell flyes x3 12-15
Cable Crossover x3 12-15

Triceps Pressdown x4 12-15
Lying triceps dumbbell extension x3 12-15
Cable overhead triceps extension x3 12-15

Standing calf raises x3 25-30
Seated calf raises x4 25-30