Day 1: Chest / Triceps.
Chest:
Incline dumbbell bench press 4 sets 12 reps
Incline dumbbell flys 3 sets 12 reps
Flat dumbbell bench press 3 sets 12 reps
Decline dumbbell fly 3 sets 12 reps
Triceps:
Tricep dips 4 sets 20 reps
Overhead rope triceps extensions 3 sets 12 reps
French press 3 sets 12 reps
Tricep kickbacks 3 sets 12 reps
Day 2: Back / Biceps
Back:
Lat pulldown 4 sets 12 reps
Chins 3 sets till failure
Barbell rows 3 sets 12 reps
Deadlift 3 sets 12 reps
Reverse grip close grip pulldown 3 sets 12 reps
Biceps:
