.
EXERCISE
.
………………………………………………..
1.
Lats Pull-Down
2.
Cabel row
3.
Dumbbell press or Bench Press (1)
4.
Push-ups
5.
Dips with Bench/Dips
6.
Tricep Pushdown or Bicep Curl
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
12-15
3
12-15
3
12-15
3
12-15
3
10
3
10
3
10
3
10
4
12-15
4
12-15
4
12-15
4
12-15
2
Max
2
Max
2
Max
2
Max
3
Max
3
Max
3
Max
3
Max
2
10-12
2
10-12
2
10-12
2
10-12