.
EXERCISE
.
………………………………………………………….
1.
Global Squats
2.
Walking lunges
3.
Walking lunges backwards with Caslide (1)
4.
Barbel row
5.
One hand row with Bumbbell
6.
Face-pull
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
15-20
3
15-20
3
15-20
3
15-20
4
20
4
20
4
16
4
16
3
8
3
8
3
8
3
8
3
10
3
10
3
10
3
10
3
8
3
8
3
8
3
8
2
12
2
12
2
12
2
12