Chest/Shoulder/Triceps
Bench Press 3X10
Incline 3 or 2 X10
Decline 3 or 2 X10
Military Press 3X10
Front Raises 3X10
Upright Rows 3X10
Close Grip B.press 3x6
Overhead Triceps Press: 3X6
Skull Crushers: 3X6
I don't do the exercises in the same order every time. I was always weak at chest and shoulders but it annoys me that I can't lift the amount I lifted the previous week for example. I have lost 10 kilograms in the past month, maybe that is also another reason. Anyhow I started consuming more calories for 5 days per week, 2 days I consume less calories. I used to use heavier weights and go for 6 reps, but I switched to this routine for now since I started going to the gym again.