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Incline dumbbell press seated 12x20 12x22.5 12x25 12x27.5 12x30 12x35 7x40

dumbbell chest fly 4sets 12reps 15/17/20/22/25 something new try

Dips 2 set of 12 112 pounds off Dips 2 set of 12 96 pounds off

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Seated lat pulldown 12x60 12x70 12x80 12x90 12x100 12x110

Seated Rows 12x60 12x70 12x80 12x90 12x100 12x110

Inclosed lat pull downs 12x60 12x70 12x80 12x90 12x100 12x110
 
Incline dumbbell press seated 12x20 12x22.5 12x25 12x27.5 12x30 12x35 7x40

dumbbell chest fly 4sets 12reps 15/17/20/22/25 something new try

Dips 2 set of 12 112 pounds off Dips 2 set of 12 96 pounds off

Back

Seated lat pulldown 12x60 12x70 12x80 12x90 12x100 12x110

Seated Rows 12x60 12x70 12x80 12x90 12x100 12x110

Inclosed lat pull downs 12x60 12x70 12x80 12x90 12x100 12x110
this is a pretty good workout
 
Incline dumbbell press seated 12x20 12x22.5 12x25 12x27.5 12x30 12x35 7x40

dumbbell chest fly 4sets 12reps 15/17/20/22/25 something new try

Dips 2 set of 12 112 pounds off Dips 2 set of 12 96 pounds off

Back

Seated lat pulldown 12x60 12x70 12x80 12x90 12x100 12x110

Seated Rows 12x60 12x70 12x80 12x90 12x100 12x110

Inclosed lat pull downs 12x60 12x70 12x80 12x90 12x100 12x110
bro let see more pullups
 
Incline dumbbell press seated 12x20 12x22.5 12x25 12x27.5 12x30 12x35 7x40

dumbbell chest fly 4sets 12reps 15/17/20/22/25 something new try

Dips 2 set of 12 112 pounds off Dips 2 set of 12 96 pounds off

Back

Seated lat pulldown 12x60 12x70 12x80 12x90 12x100 12x110

Seated Rows 12x60 12x70 12x80 12x90 12x100 12x110

Inclosed lat pull downs 12x60 12x70 12x80 12x90 12x100 12x110
@Ronyn I would increase the volume add a 50 rep set with low weights and how about cardio? i dont see it
 
Incline dumbbell press seated 12x20 12x22.5 12x25 12x27.5 12x30 12x35 7x40

dumbbell chest fly 4sets 12reps 15/17/20/22/25 something new try

Dips 2 set of 12 112 pounds off Dips 2 set of 12 96 pounds off

Back

Seated lat pulldown 12x60 12x70 12x80 12x90 12x100 12x110

Seated Rows 12x60 12x70 12x80 12x90 12x100 12x110

Inclosed lat pull downs 12x60 12x70 12x80 12x90 12x100 12x110
That's 30 sets of stress around the shoulder joint
 
Incline dumbbell press seated 12x20 12x22.5 12x25 12x27.5 12x30 12x35 7x40

dumbbell chest fly 4sets 12reps 15/17/20/22/25 something new try

Dips 2 set of 12 112 pounds off Dips 2 set of 12 96 pounds off

Back

Seated lat pulldown 12x60 12x70 12x80 12x90 12x100 12x110

Seated Rows 12x60 12x70 12x80 12x90 12x100 12x110

Inclosed lat pull downs 12x60 12x70 12x80 12x90 12x100 12x110
nice workout bro
 
I do 10min stairs every day besides the off day
@Ronyn 10min of stairs is nothing, you need to have around 60 minutes of cardio per day fasted, when you're empty stomach to start off.
 
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