Day 1
EXERCISE |
SETS |
REPS |
| Wide Grip Pulldown | 2-3 | 12-15 |
| Close Grip Pulldown | 2-3 | 12-15 |
| Bent Over Barbell Row | 2-3 | 12-15 |
| T Bar Row | 2-3 | 12-15 |
| Barbell Curl | 2-3 | 12-15 |
| Squat | 3 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Dumbbell Bench Press | 2-3 | 12-15 |
| Incline Dumbbell Fly | 2-3 | 12-15 |
| Dip | 2-3 | 12-15 |
| Dumbbell Pullover | 2-3 | 12-15 |
| Close Grip Bench Press | 2-3 | 12-15 |
| Arnold Press | 3 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Wide Grip Pulldown | 2-3 | 12-15 |
| Close Grip Pulldown | 2-3 | 12-15 |
| Machine Row (Wide Grip) | 2-3 | 12-15 |
| Machine Row (Close Grip) | 2-3 | 12-15 |
| Dumbbell Curl Seated | 2-3 | 12-15 |
| Dumbbell Lunges | 3 | 12-15 |
Day 4
EXERCISE |
SETS |
REPS |
| Incline Bench Press | 2-3 | 12-15 |
| Machine Fly | 2 | 12-15 |
| Machine Dips | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| Cross Face Lying Tricep Extension | 3 | 12-15 |
| Dumbbell Front Raise | 2 | 12-15 |
| Dumbbell Lateral Raise | 2 | 12-15 |
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