Sets: 3 Reps: 12 Rest: 60 secs Hold a dumbbell in each hand and lie on an incline bench. Alternate between our two sessions and you'll have pecs that pop in no time at all. Lie on an incline bench holding a dumbbell in each hand by your shoulders.
I would do all shoulder exercises first (and not those ones necessarily) before moving on to biceps training.
If you want conditioning, you can pretty much do any circuit workout that hits all body parts.
I am asking for opinions from real time people on here, there experiance.
If you think you need to stay back for one more session, then do so.
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