Chest, Biceps, Delts

Tri-Set x 4

Bench set at an incline and Dumbbells

LLT
Dumbbell Incline Chest Press
reps 15
load light
Rest 0
Make sure to get the full Pec stretch by letting your dumbbells come down as far as possible. Arch your back, press feet into the ground and imagine your shoulder blades scoop sand up into your chest cavity before pressing directly overhead. DBs are not out to your side in a T, they're at about a 55 degree angle.
Set Reps Load Rest
1 15 Light 0 (h:m:s)
2 12 Moderate 30s (h:m:s)
3 10 Heavy 30-45s (h:m:s)
4 3-4 make face heavy Heavy 1m (h:m:s)
LLT
Concentration Curls
reps 12
load light
Rest 0s
Set Reps Load Rest
1 12 Light 0s (h:m:s)
2 10 Moderate 30s (h:m:s)
3 8 Heavy 30-45s (h:m:s)
4 2-3 make face heavy Heavy 1m (h:m:s)
LLT
Seated DB Shoulder Press
reps 12
load light
Rest 0
Set Reps Load Rest
1 12 Light 0 (h:m:s)
2 10 Moderate 30s (h:m:s)
3 8 Heavy 30-45s (h:m:s)
4 3-5 make face heavy Heavy 1m (h:m:s)