Day 1
EXERCISE |
SETS |
REPS |
| Bench Press | 3 | 8 |
| Dumbbell Fly | 2 | 12-15 |
| Wide Grip Pulldown | 2 | 8-10 |
| Close Grip Pulldown | 2 | 8-10 |
| Military Press (Seated) | 3 | 8 |
| Upright Rows | 2 | 12-15 |
| Barbell Curl | 3 | 8-10 |
| Close Grip Bench Press | 3 | 8-10 |
Day 2
EXERCISE |
SETS |
REPS |
| Bent Over Barbell Row | 4 | 8-10 |
| Dumbbell Bench Press | 2 | 8-10 |
| Dumbbell Bench Press | 2 | 12-15 |
| Dumbbell Shoulder Press | 2 | 8-10 |
| Dumbbell Shrugs | 2 | 12-15 |
| Dumbbell Curl Seated | 2 | 12-15 |
| Dumbbell Tricep Press | 2 | 12-15 |
| Squat | 4 | 8 |
| Machine Leg Press | 4 | 12-15 |
