.
EXERCISE
.
………………………………………………………………
1.
Barbell curl
2.
Skull crusherS
3.
SS – Incline Dumbbell C+ Dumbbell OE (1)
4.
SS – Hammer Dumbbell C+ CG Dumbbell P (2)
5.
SS – Tricep PD w/rop + Seated CC (3)
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
10
3
10
4
6
4
6
3
15
3
15
3
10
3
10
4
6
4
6
3
15
3
15
3
10
3
10
3
6
3
6
3
16
3
16
3
12
3
12
3
8
3
8
4
16+12
4
16+12
4
10+8
4
10+8
4
6+6
4
6+6

(1) +1 set with 10%- on the last weight that you did use on the last set.
(2) Week 4,5,6 excentric 4 seconds down and explosive up (Remember to have control on the way up)
(3) SUPERSET – Tricep Push Down with Rop + Seated Cable Curls