.
EXERCISE
.
…………………………………………………………..
1.
Bench Press
2.
Incline Bench Press
3.
Incline Bench Cable Fly or Incline Bench Fly
4.
Pec-Deck Machine
5.
Dips (1)
6.
+ exercise if needed (2)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
16
3
16
3
10
3
10
3+1
5
3+1
4
3
16
3
16
3
10
3
10
3+1
5
3+1
4
3
18
3
18
3
12
3
12
3
6
4
6
3
16
3
16
3
10
3
10
3
6
4
6
3
Max
3
Max
3
8 (4)
3
8 (4)
3+1
4 (4)
3+1
4 (4)
3
8-10+5
3
8-10+5
3
8-10+5
3
8-10+5
3
8-10+5
3
8-10+5

(1) +1 set with 10%- on the last weight that you did use on the last set.
(2) SUPERSET – Ring Push-Ups + 4 Second negative Push-Ups
(4) With Weight