Chest & tricep day-
Hammer strength press machine-3x12
Set1@80kg,set2@100kg,set3@120kg
Seated chest fly machine-3×12
Set1@60kg,set2@70kg,set3@80kg
Decline smith machine press-2x12&1x7
Set1@-90kg,set2@110kg,set3@130kg
Cable flys-3×12
Set1@60kg,set@70kg,sete@80kg
Tricep push down machine-3x12
Set1@55kg,set2&65kg,set3@75kg
Tricep cable pushdowns(straight bar)
Set1@60kg,set2@70kg,set3@80kg
Ezibar skull crushers-3×12
Set1@35kg,seat2@45kg,set3@50kg