Chest and biceps ------> POWER WEEK

Chest
Warm up with pushups
Incline bench press  6,6,4,3+3 forced reps
Bench press 5,5,5,5
Decline bench 8,8,8
Weighed dips 10,8,6

Biceps
Warm up with bilateral cable curls
Barbell curls 5,5,5,5
Dumbell curls  10,8,8
Preacher curls on cable 10,10,10
Rope Curls 12,12