Day 3 Upper Thursday
Exercises
Incline Bench Press (Dumbbell)
4 sets
10-12 reps
Rest 1min 15s
Seated Cable Row - Bar Grip
4 sets
8-10 reps
Rest 1min 15s
Shoulder Press (Dumbbell)
4 sets
8-10 reps
Rest 1min 15s
Chest Fly (Machine)
3 sets
10-12 reps
Rest 1min 15s
Bent Over Row (Barbell)
Underhand
3 sets
8-10 reps
Rest 1min 10s
Preacher Curl (Barbell)
3 sets
10-12 reps
Rest 1min 15s
Rear Delt Reverse Fly (Machine)
3 sets
10-12 reps
Rest 1min 15s
Triceps Extension (Cable)
3 sets
10-12 reps
Rest 1min 15s
Shrug (Dumbbell)
4 sets
12-15 reps
Rest 1min 15s
Bicep Curl (Cable)
3 sets
12-15 reps
Rest 1min 15s
Chin Up
3 sets
8-10 reps
Rest 1min 5s
Lying Neck Extension (Weighted)
3 sets
15-20 reps
Rest 1min 15s
Wall Slide
2 sets
10-15 reps
Rest 40s