Incline Barbell Press - Chest - 4 sets: Rep Scheme: 15, 12, 10 , 8
Bent-Over Barbell Rows - Back - 4 sets: Rep Scheme: 15, 12, 10 , 8
Standing Barbell Curls - Biceps - 4 sets: Rep Scheme: 15, 12, 10 , 8
Lying French Presses - Triceps - 4 sets: Rep Scheme: 15, 12, 10 , 8
Seated Barbell Shoulder Presses - Shoulders - 4 sets: Rep Scheme: 15, 12, 10 , 8
Barbell Shrugs - Traps - 4 sets: Rep Scheme: 15, 12, 10 , 8
Increase weight each set to allow you to only complete the prescribed number of reps.
Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise. Alternate the 15, 12, 10, 8 rep scheme with this rep scheme—6, 6, 15, 20—from workout to workout, exercise to exercise, or however you see fit. Keep those muscles guessing! For this second rep scheme, you will start with the heaviest weight (after a couple of warm-up sets of course) and then lower the weight for the final two sets.
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