. | EXERCISE |
|---|---|
. | ………………………………………………………………………………… |
1. | Squats |
2. | Straight deadlift |
3. | Walking lunges (1) |
4. | Pull-ups (2) |
5. | Dumbbell shoulder press |
6. | Dumbbell shoulder flays |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | ||||
|---|---|---|---|---|---|---|---|
SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS |
3 | 16 | 3 | 12 | 3 | 12 | 3 | 8 |
3 | 16 | 3 | 12 | 3 | 12 | 3 | 8 |
3 | 20 | 3 | 20 | 3 | 20 | 3 | 20 |
3 | Max | 3 | Max | 3 | Max | 3 | Max |
3 | 16 | 3 | 16 | 3 | 12 | 3 | 8 |
3 | 20 | 3 | 16 | 3 | 16 | 3 | 12 |
(1) 20 steps in total.
(2) Week 1,3 negative pull-ups Week 2,4 normal pull-ups. if you can’t do pull ups use resistance bands as support.