.
EXERCISE
.
…………………………………………………………..
1.
Dumbbel chest press (1)
2.
Incline dumbbell chest press (2)
3.
Incline dumbbell chest flys
4.
Dips (3)
5.
Triceps Pushdown
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
12
3
6
4
4
3
16
3
16
3
12
3
12
3
6
4
4
3
18
3
18
3
14
3
10
3
10
3
8
3
Max
3
Max
3
12-18
3
12-18
4
4-6
4
4-6
3
16
3
16
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) If you manage more than the mentioned number of repetitions, then you should use additional weight