– Shred –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Flat Bench DB Chest Press | 5 | 12-16 | 60-90 seconds |
| Incline Cable Flyes on Incline Bench | 4 | 16 | 60-90 seconds |
| Incline Bench DB Squeeze Press | 4 | 16 | 60-90 seconds |
| Superset: Decline Cable Chest Flyes Decline Cable Chest Press | 4 | 15 each | 60-90 seconds |
| Triceps Extensions on Cable Crossover | 5 | 20 | 60 seconds |
– Bulk –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Flat Bench DB Chest Press | 5 | 8-12 | 90-120 seconds |
| Incline Cable Flyes on Incline Bench | 4 | 12 | 90-120 seconds |
| Incline Bench DB Squeeze Press | 4 | 12 | 90-120 seconds |
| Superset: Decline Cable Chest Flyes Decline Cable Chest Press | 4 | 12 each | 90-120 seconds |
| Triceps Extensions on Cable Crossover | 5 | 20 | 90 seconds |
– Cardio –
| Time | Exertion | Exertion Reference |
| 40 min | Medium | Video Link |
