. | 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)