. | EXERCISE |
|---|---|
. | ………………………………………………………….. |
1. | Dumbbell Chest Press |
2. | Incline Dumbbell Chest Press |
3. | SS – High Cable Chest Flys + P. Ups (1) |
4. | Dips (2) |
5. | SS – Bicep C.+ Zottman C.+ Hammer C. (3) |
6. | Barbell Curl |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | ||||
|---|---|---|---|---|---|---|---|
SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS |
3 | 10 | 3 | 10 | 4 | 10 | 5 | 10 |
3 | 10 | 3 | 10 | 4 | 10 | 5 | 10 |
3 | 12+10 | 3 | 12+10 | 3 | 12+10 | 4 | 12+10 |
3 | X | 3 | X | 3 | X | 4 | X |
3 | 10+8+10 | 3 | 10+8+10 | 3 | 10+8+10 | 3 | 10+8+10 |
3 | 10 | 3 | 10 | 3 | 8 | 3 | 8 |
(1) SUPERSET – High Cable Chest Flys + Push-Ups
(2) Put your legs backwords so you target your chest more.
(3) SUPERSET – Bicep Curl + Zottman Curl + Hammer Curl