.
EXERCISE
.
…………………………………………………………………………………
1.
Dumbbell Chest Press
2.
Pec-Deck Machine or Dumbbell Flies
3.
Arnold Press
4.
Face-Pull
5.
Negativa Pull-Ups (1)
6.
Triceps-Pressdown or Dips
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
4
16
4
12
4
12
4
12
4
8
4
8
3
16
3
16
3
12
3
12
3
8
4
8
3
12
3
12
3
12
3
12
3
12
3
12
3
12-16
3
12-16
3
12-16
3
12-16
3
12-16
3
12-16
4
1
4
1
4
1
4
1
4
1
4
1
3
12+16
3
12+16
3
12+16
3
12+16
3
12+16
4
12+16

(1) If you can do 4 set and hold for 25-30 seconds on each set you need to add weight.