.
EXERCISE
.
……………………………………………………
1.
Standing Overhead Barbell Press (1)
2.
Seated Dumbbell Press (2)
3.
Standing Barbell Front Raise
4.
Bent-Over Dumbbell Lateral Raise
5.
One-Arm Cable Lateral Raise
6.
Face-Pull
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
15
3
15
3
8
3
8
3+1
4
3+1
3
3
15
3
15
3
8
3
8
3
4
3
4
3
15
3
15
3
10
3
10
4
6
4
6
3
15
3
15
3
10
3
10
4
8
4
8
3
12
3
12
3
10
3
10
4
6
4
6
3
15
3
15
3
10
3
10
3
8
3
8

(1) +1 set with 10%- on the last weight that you did use on the last set.
(2) Week 3 to 6 excentric 4 seconds down explosive up with control.