.
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