As mentioned earlier in the week I split up arms to really work on them more and it works I have sore biceps! But I also realised this left me without a day off training in doing so, so I thought I always have a sore chest I will pair these two together!
Flat bench press – 5 sets – 15, 12, 10, 8, 8 reps
Flat bench press with dips – 4 sets – 1 1/2rep x10 for flat bench with 20 feet up dips
Flat bench dumbbell press with dumbbell hammers – 4 sets – 10 rep press with 12 rep hammers
Incline bench flys with incline close grip tricep push ups – 4 set flys with 10 reps and 15 rep push ups
Cable tricep extensions – 3 sets – triple drop sets