Overhead db press 4x8 (ss) Lateral raise 4xFlat db fly 3x(ss) Flat Db bench press 3x12 If you're intermediate or advanced and also nattyI think you'd run intoofscenarios: A) Due to fatigue, you'll be training at a sub-optimal intensity Db Hammer curls 3x(ss) Db Skull crushers 3x Arnold press 3x(ss) Lateral raise 3x Face pulls 4x(ss) Rear delt flys 4x Rope pushdown 4x(ss) Rope curl 4x Push Day: Smith incline press 4x5 + 1/5-drop. Use Adobe Acrobat online services to split a PDF in seconds. I do s