.
EXERCISE
.
…………………………………………………………….
1.
Seated Dumbbell Press
2.
Standing Barbell Front Raise, Pyramid (1)
3.
Cables External Rotations
4.
Dumbbell Reverse Flyes
5.
Skull-Crushers
6.
Tricep Pushdown + 1 (2)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
12
3
12
4
10
5
10
3
6+6+6
3
6+6+6
4
6+6+6
5
6+6+6
3
10+12
3
10+12
3
10+12
3
10+12
3
12
3
12
3
12
3
12
3
10-12
3
10-12
3
10-12
3
10-12
2+1
12
2+1
12
2+1
12
2+1
12

(1) Exemple: 6kg; 8kg; 10kg; 8kg; 6kg.
(2) Immediate drop set to failure after second set