.
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