Exercises
Bench Press (Barbell)
Week 1: 65 6x4
8 sets
4-10 reps
Rest 3min 0s
Shoulder Press (Dumbbell)
3 sets
5-15 reps
Rest 2min 0s
Incline Bench Press (Smith Machine)
3 sets
8-10 reps
Rest 2min 0s
Lateral Raise (Machine)
3 sets
12-15 reps
Rest 2min 0s
Butterfly (Pec Deck)
3 sets
8-12 reps
Rest 2min 0s
Triceps Extension (Cable)
Both arms
3 sets
8-10 reps
Rest 2min 0s