. | 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 |
(1) (Chest)
(2) (Shoulders)