Day 1
EXERCISE |
SETS |
REPS |
| Bench Press | 2 | 12-15 |
| Incline Bench Press | 2 | 12-15 |
| Incline Dumbbell Fly | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| Bent Over Barbell Row | 2 | 12-15 |
| T Bar Row | 2 | 12-15 |
| Wide Grip Pulldown | 2 | 12-15 |
| Close Grip Pulldown | 2 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Barbell Curl | 2 | 12-15 |
| Dumbbell Curl Seated | 2 | 12-15 |
| Hammer Curls | 2 | 12-15 |
| Concentration Curl | 2 | 12-15 |
| Close Grip Bench Press | 2 | 12-15 |
| Cross Face Lying Tricep Extension | 2 | 12-15 |
| Tricep Pressdown with Rope | 2 | 12-15 |
| Dumbbell Kickbacks | 2 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Arnold Press | 2 | 12-15 |
| Dumbbell Front Raise | 2 | 12-15 |
| Dumbbell Lateral Raise | 2 | 12-15 |
| Deltoid Fly (Machine Reverse Fly) | 2 | 12-15 |
| Squat | 2 | 12-15 |
| Leg Press | 2 | 12-15 |
