.
EXERCISE
.
…………………………………………………………………………………
1.
Dumbbell Sumo squats
2.
Cabel RDL puls
3.
Cabel kickback (1)
4.
Lats pull down
5.
Cabel row
6.
Face-pull
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
20
3
20
3
20
3
20
3
20
3
20
3
16
3
16
3
10
3
10
3
10
3
10
3
16
3
16
3
12
3
12
3
16
3
16
3
12
3
12
3
16
3
16
3
16
3
16