ees Chest Exercise sets ps Dumbbell Bench Press ‘ 12101010 Irctine Bench ress 2 10 ‘Triceps exercise Sets Re Trice Op 3 Faure Lying Ticep ®cension 3 10 Notes ‘© Have a 10min warmup before you begin your workout ‘Have your bench ata 30 degree angle for incne bench press. ‘= Make sure you lean forward to focus the werk on your lower chest. Use assisted dip machine if you cannot do bodyweight. ‘Ugh weights only for skullerushers, focus on formSets Reps Wide Grip Pulup 4 10 Seated Row 3 2 Cone Arm Dumbell Row 3 10 Biceps Exercise Sets Reps Standing Barbet Cur 3 10 Notes Have 10min warmup before you begin your workout. Focus on form, Use lat pull downs ityou can not do pull ups. Can use £2 bar for barbell cursfener Legs Exercise sets Reps 45 Degree Leg Press 4 12,1070,10 Leg Extension 3 2 Leg cur 3 2 Shoulders Exercise sets Reps mary Press 4 10 Dumbbell Lateral Raise 3 10 Notes ‘+ Have a 10min warmup before you begin your workout. ‘45 deg leg press, start with 75% of your max and add welght on each set. + Lateral raises -focus on form using ight weights