.
EXERCISE
.
…………………………………………………………………..
1.
Sumo Deadlift
2.
Pull-ups or Negative Pull-Ups
3.
Dumbbell Press or Bench Press (1)
4.
Seated Military Press or Seated Bumbbell Press (2)
5.
Side Flys or Sideflys Cabel (2)
6.
Dips with Bench/Dips
7.
Tricep Pushdown or Bicep Curl
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
6-8
3
6-8
3
6-8
3
6-8
3
Max
3
Max
3
Max
3
Max
4
12-15
4
12-15
4
10-12
4
10-12
3
12-15
3
12-15
3
10-12
3
10-12
3
15
3
15
3
15
3
15
3
Max
3
Max
3
Max
3
Max
2
10-12
2
10-12
2
10-12
2
10-12