Chest and Back Exercises

Chest (No weights day)
push ups: 3 sets/12-15 reps
inclined push ups: 3 sets/12-15 reps
declined push ups: 3 sets/12-15 reps
diamond push ups: 3 sets/12-15 reps


Back
lat pulldowns: 3 sets/12-15 reps
back extensions: 3 sets/12-15 reps
barbell bent-over rows: 3 sets/12-15 reps
assisted pull-ups: 3 sets/12-15 reps