Workout 1

15 DB Bench Press
4 sets
Rest 60 seconds between sets

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12 Front Shoulder Cable Pull + 12 DB Tricep Extension
4 sets
Rest 60 seconds between sets

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12 DB Chest Press + 10 Narrow Bench Push-Up
4 sets
Rest 60 seconds between sets

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20 Standing Cable Skullcrushers 
3 sets
Rest 60 seconds per set

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15 Single Rope Tricep Pushdown per Arm
3 sets
Rest 60 seconds between sets

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