Health

Chest:

1. Incline dumbbell press-

4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press-

4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies-

3 sets of 12, 10, 8 reps.

4. Cable crossovers-

2 sets of 15, 12 reps.

Triceps:

1. Pushdowns-

4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a

rope-

3 sets of 15, 12, 10 reps.

Back:

1. Lat machine pulldowns to the front-

4 sets of 15, 12, 10, 8 reps.

2. Close grip pulldowns to the front-

4 sets of 15, 12, 10, 8 reps.

3. Seated cable rows-

4 sets of 15, 12, 10, 8 reps.

4. Hyper-extensions-

3 sets of 18, 18, 18 reps.

Biceps:

1. Incline dumbbell curls-

4 sets of 15, 12, 12, 10 reps.

2. Standing barbell curls-

4 sets of 15, 10, 8, 6 reps.

Chest:

1. Incline dumbbell press-

4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press-

4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies-

3 sets of 12, 10, 8 reps.

4. Cable crossovers-

2 sets of 15, 12 reps.

Triceps:

1. Pushdowns-

4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a

rope-

3 sets of 15, 12, 10 reps.

Back:

1. Lat machine pulldowns to the front-

4 sets of 15, 12, 10, 8 reps.

2. Close grip pulldowns to the front-

4 sets of 15, 12, 10, 8 reps.

3. Seated cable rows-

4 sets of 15, 12, 10, 8 reps.

4. Hyper-extensions-

3 sets of 18, 18, 18 reps.

Biceps:

1. Incline dumbbell curls-

4 sets of 15, 12, 12, 10 reps.

2. Standing barbell curls-

4 sets of 15, 10, 8, 6 reps.

Chest:

1. Incline dumbbell press-

4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press-

4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies-

3 sets of 12, 10, 8 reps.

4. Cable crossovers-

2 sets of 15, 12 reps.

Triceps:

1. Pushdowns-

4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a

rope-

3 sets of 15, 12, 10 reps.

Back:

1. Lat machine pulldowns to the front-

4 sets of 15, 12, 10, 8 reps.

2. Close grip pulldowns to the front-

4 sets of 15, 12, 10, 8 reps.

3. Seated...