Weights

Bench Press (Chest):

1 x 15

1 x 12

1 x 10 

1 x 8

1 x 15 (Superset with Chest Flys)

Shoulder Press on Smith Press (Shoulders)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Lateral dumbell raises)

Cable Row (Back)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Bent over dumbell rows)

Tricep Extensions (Tricep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Tricep kickbacks)

Seated Bicep Curls (Bicep)

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Concentration curls)

Shoulder Shrugs on Smith Press (Traps)

1 x 15

1 x 12

1 x 12

10 Minutes- Eliptica

20 MInutes of Stretching & Abs