.
EXERCISE
.
……………………………………………………………..
1.
Bench Press
2.
SS – I. Dumbbell Press + I. Dumbbell Flys (1)
3.
Arnold Press
4.
SS – Standing FR w/ Bar + SR w/ Dumbbell (2)
5.
Leg Raise in Bar
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
4
8-10
4
8-10
4
8-10
4
8-10
3
10-12
3
10-12
3
10-12
3
10-12
3
10
3
10
3
10
3
10
3
12
3
12
3
12
3
12
3
10
3
10
3
10
3
10

(1) SUPERSET – Incline Dumbbell Press + Incline Dumbbell Flys
(2) SUPERSET – Standing Front Rise with Bar + Side Rise with Dumbbell