The last workout of the week is the Chest and Tricep workout
In no set order for chest
Dumbbell press
Incline dumbbell press
Dumbbell fly’s
OR
Incline dumbbell fly’s
Incline dumbbell press
Decline barbell press
Dips wide grip
OR
Incline barbell press
Bench press
Dumbbell fly’s
2 to 3 sets for each exercise to failure
Then moving onto my triceps, there are 3 exercises I normally use
Close grip bench press 2 sets
Skull crushers 2 sets
Standing cable push downs 2 sets
Or standing cable tricep sort of press behind my head
Dips with close grip
Standing push downs
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