Week 1 2

Muscle group Exercise Sets Reps Weight Reps

Biceps Barbell Curls 3 8
Dumbell Curls 3 8
Hammer Curls 3 8
Chest Bench Press 3 8
Incline Dumbell Press 3 8
Machine Flys (Peck Deck) 3 8
Back Lat Pulldown/chinup 3 8
Seated Row 3 8
T-bar row/Bentover Barbell row 3 8
Triceps Dips 3 10
Incline cable/overhead tri Extensions 3 8
Tri Pulldown 3 8
Shoulders Milpress 3 8
Side raises 3 8
Arnold Press 3 8
Neck Shrugs 3 8
Upright row 3 8
Abs Crunches 2 15
Roman Chair 2 15
Twisting Crunches 2 10
Ankle Taps 2 10
opp raises 2 10
 3 4
Weight Reps Weight Reps Weight