# Chest, Shoulders, Arms A

## Main Course

- 3 × 8-12 Bench Press - Dumbbell
- 3 × 8-12 Dumbbell Press (Incline) - Dumbbell
- 2 × 10-15 Fly - Machine
- 3 × 8-12 Flyes (Reverse) - Machine
- 3 × 8-10 Shoulder Press - Dumbbell
- 2 × 10-15 Lateral Raise - Dumbbell
- 3 × 8-12 Triceps Pushdown - Cable
- 2 × 8-12 Triceps Extension - Cable Rope
- 3 × 8-12 Bicep Curl - Dumbbell
- 3 × 8-12 Hammer Curl - Dumbbell