.
EXERCISE
.
………………………………………………….
1.
Legpress
2.
Hiptrusters or Lying Leg Curl
3.
Bulgarian split Lunge with Bench (1)
4.
Seated bumbbell press (2)
5.
Side flys or sideflys cabel (2)
6.
Reverse Flys
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
15
3
15
3
12
3
12
3
12
3
12
3
12
3
12
3
8
3
8
3
8
3
8
3
12
3
12
3
12
3
12
3
10
3
10
3
10
3
10
3
12
3
12
3
12
3
12

(1) (8 reps on each leg)
(2) (Shoulders)