My First training session in a split four session program in Im new

        Date: 25 July - 57 minutes - 8 m stretch                                        
Exercise    Notes   Super set   Reps    Weight  Reps    Weight  Reps    Weight  Reps    Weight  Rest    Notes

Chest Incline Barbell Bench Press 20 kg Bar Stoppers on 9 - ( Warm Up Bar) Aim for 8 Reps a 8 20 kg 8 20 kg 8 20 kg 8 20 kg 90 sec each Super Set medium
Incline Dumbell Fly’s Slightly Soften elbows - Aim for 8 reps a 8 6 kg DB 8 6 kg DB 8 6 kg DB 6 kg DB easy

Flat Wide Grip Dumbel Bench Press   20 Kg Bar Aim for 10 Reps   b   10  10 kg DB    10  10 kg DB    10  10 kg DB            90 sec each Super Set   easy
Flat Bench Dumbell Fly's    Aim for 10 Reps b   10  6 kg DB 10  6 kg DB 10  6 kg DB             easy

Decline Barbell Bench Press 20 Kg Bar Stoppers on 11 - Aim for 12 Reps  c   12  20 kg   12  20 kg                   90 sec each Super Set   medium
Cable Cross Over    Brace elbows as high as shoulders - Aim for 12 Reps c   12  5 kg each side  12  5 kg each side                      easy

Triceps Bench Dips Feet on Bench Feet on bench sit on Hands elbows In - Aim for 8 Reps d 8 BW 8 BW 8 BW 6 BW 90 sec each Super Set hard
Incline Forehead bashes W bar let it fall - Aim for 8 Reps d 8 10 kg 8 10 kg 8 10 kg 8 10 kg medium

Close Grip Barbell Bench Press (Smith)  Aim for 10 Reps e   10  20 kg   10  20 kg   10  20 kg           90 sec each Super Set   medium
Tricep PushDown Cable Flat Bar  Aim for 10 Reps e   10  20 kg   10  20 kg   10  20 kg               medium

Seated Dumbell Overhead Tricep Extension    On Preachers bench with bench in middle back bum forward - Aim for 12 reps  f   12  12 kg DB    12  12 kg DB                    90 sec each Super Set   easy
Diamond Hand Pushups    Start on knees hands out front lean into push - Aim for 12 Reps f   8   BW  10  BW                      v hard