•Bench press: 4 sets of 8-10 reps

•Incline dumbbell press : 3 sets of 10-12 reps

• Chest flyes machine : 3 sets of 12-15 reps

•Triceps Rope Pushdowns: 3 sets of 12-15 reps

•Overhead Triceps Extensions: 3 sets of 10-12 reps

• Stretching your upper body