.
EXERCISE
.
………………………………………………
1.
Dumbbell Chest Press
2.
Incline Dumbbell Chest Press
3.
Super Set (1)
4.
Standing Overhead Barbell Press
5.
Standing Barbell Front Raise
6.
Dips With Bench/Dips
7.
Tricep Pushdown
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
12-15
3
12-15
3
10-12
3
10-12
3
12-15
3
12-15
3
10-12
3
10-12
2
12+10
2
12+10
2
12+10
2
12+10
3
12-15
3
12-15
3
10-12
3
10-12
3
15
3
15
3
12
3
12
3
Max
3
Max
3
Max
3
Max
2
10-12
2
10-12
2
10-12
2
10-12

(1) (Pec-Deck Machine + Push Ups)