Beginner Workout 2

Chest

Flat Bench db/barbell - 5x8

Incline bench db/barbell/machine 5x8

Chest fly machine/ db - 5x8

weighted dips/push ups with a chest focus 4x8

Biceps

Standing hammer curls db - 5x8

Seated concentration curls - 5x8

Standing barbell curls - 5x8

Make sure to take every exercise to failure, rest 45 seconds in between sets and up to 2 mins when changing exercises.

Be explosive on the concentric phase (push or pull) and slow on the eccentric phase