| Bench press (free weights, barbell) | 3 sets | 6 reps | (fast-twitch white muscle fibers) Explosive |
| Incline press (free weights, barbell) | 2 sets | 10 reps | (intermediate muscle fibers) Normal Speed |
| Vertical bench press (machine) | 1 set | 20 reps | (slow-twitch red muscle fibers) Slow Speed |
| Barbell curls (shoulder wide grip) | 3 sets | 6 reps | (fast-twitch white muscle fibers) |
| Dumbbell curls (seated) | 2 sets | 10 reps | (intermediate muscle fibers) |
| EZ-barbell curls (narrow grip) | 1 set | 20 reps | (slow-twitch red muscle fibers) |