.
EXERCISE
.
…………………………………….
1.
Deadlift
2.
Bent over rows
3.
Chest-Supported Dumbbell Row
4.
One hand rows
5.
Revers flys
6.
Barbell curl
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
12
3
10
4
6
4
3
3
16
3
16
3
12
3
12
4
6
4
6
3
20
3
16
3
12
3
12
3
8
3
8
3
12
3
12
3
10
3
10
3
6
4
4
3
16
3
16
3
12
3
12
3
8
3
6
3
16
3
16
3
12
3
12
3
6
3
4-6