.
EXERCISE
.
…………………………………………………..
1.
Squats
2.
Dumbbell Walking Lunges
3.
Backwards Lunges With Catslide (1)
4.
Barbell Row
5.
One Hand Row With Dumbbell (1)
6.
Reverse Fly
7.
Bicep Curl
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
8-10
3
8-10
3
6-8
3
6-8
3
20
3
20
3
16
3
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
2
12-15
2
12-15
2
12-15
2
12-15