Warm Up：
Chest Press (Machine) 85lb/15 reps/3 sets
Low Row (Machine) 130lb/15 reps/3 sets
Overhead Press (Machine) 50lb/15 reps/3 sets

Main Workout：
Chest Press (Machine) 205lb/8 reps/3 sets
Lat Pull Down & Low Row Superset (Machine) 130lb/12 reps & 130lb/12 reps 2sets
Up-right Row (Ezor Cambered Bar) 20kg/15 reps/3 sets
Lateral Raise (Barbell Disk) 10kg/15 reps/3 sets
Abdominal Curl (Machine) 20 reps/3 sets
Back Extension (Machine) 15 reps/1 set