Exercise 1: Lying Barbell Tricep Extensions (skull crushers) / Close-grip Barbell Press 

(Super Set)

Sets: 3

Reps: 10 (try to increase the weight after each set)

Rest: 2 minute rest between each set

Exercise 2: Close-grip pushups

Sets: 3

Reps:15

Rest: 30-seconds rest between each set

Exercise 3: Rope Pushdowns

Sets: 3

Reps:8 (try to increase the weight after each set)

Rest: 1.5 minute rest between each set

Exercise 4: Dumbbell Kickbacks

Sets: 5

Reps: 15

Rest: 15 seconds rest between each set

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