.
EXERCISE
.
…………………………………….
1.
Squats
2.
Straight deadlift
3.
Dumbell sumo squats on boxes
4.
Walking lunges (1)
5.
Military shoulder press
6.
Shoulder flys
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
10
3
6
4
5
3
20
3
20
3
16
3
16
3
12
3
10
3
20
3
20
3
16
3
16
3
12
3
10
3
16
3
16
3
10
3
10
4
7
4
5
3
16
3
16
3
10
3
10
3
8
3
8

(1) 20 steps in total