Chest Back Shoulders

4 x 10

1) Bench press 

Ss: Arnold dumbbell press 

Ts: Cable rows 

2) Dumbbell flys 

Ss: db upright rows 

3) 4 position straight foward press

Ss: Shoulder press 

Ts: Bent over db rows

4) Pull down 

Ss: Shoulder press 

Ss = Super set 

Ts = Triple set