| Exercise | Sets | Reps | Rest | | :--- | :--- | :--- | :--- | | | 4 | 8-10 | 2-3 min | | Flat Dumbbell Press | 3 | 10-12 | 90 sec | | Seated Dumbbell Shoulder Press | 4 | 8-10 | 2 min | | Cable Flyes (High to Low) | 3 | 12-15 | 60 sec | | Lateral Raises | 4 | 15-20 | 60 sec | | Rope Tricep Pushdowns | 3 | 12-15 | 60 sec | | Overhead Tricep Extension | 3 | 12-15 | 60 sec |
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