| Primary Workout |
| Order | Exercise | Reps | Sets | Tempo | Rest |
| A1 | Decline Dumbbell press | 8-12 | 4 | 4010 | 90 |
| A2 | Narrow grip, palms towards pulldowns | 8-12 | 4 | 3010 | 90 |
| B1 | Seated close grip row to waist | 8-12 | 3 | 3010 | 90 |
| B2 | Leaning away lateral raise | 8-12 | 3 | 3010 | 90 |
| C1 | Incline offset dumbbell curl | 8-12 | 3 | 4010 | 90 |
| C2 | Tricep pushdowns/ dumbbell skullkrushers | 8-12 | 3 | 3010 | 90 |