.
EXERCISE
.
………………………………………………………………
1.
Dumbbel chest press (1)
2.
Inclin dumbbel chest press (2)
3.
Pec-deck machine
4.
Super set, Ring push-ups + negative push-ups (3)
5.
Skullcrushers or triceps press on low straight bar
6.
Triceps Pushdowns with cabel
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
6
3
3-6
3
16
3
16
3
10
3
10
3
6
3
3-6
3
18
3
18
3
14
3
14
3
10
3
6
3
6-8+5
3
6-8+5
3
6-8+5
3
6-8+5
3
6-8+5
3
6-8+5
3
16
3
16
3
12
3
12
3
8
3
8
3
18
3
18
3
12
3
12
3
8
3
8

(1) Week 1-3-5 bench press, week 2-4-6 dumbbell press
(2) Week 1-3-5 incline bench press, week 2-4-6 incline dumbbell press
(3) 5 seconds negative push-ups