My 3-Month Gym Plan

6-day split · 12 weeks

Friday · Week 1

Upper Body Shape

Volume & lighter work

Progress

0 / 7 exercises

Flat DB Chest Press
4 x 8-10 90 sec
Start (W1)16 kg eachWeek 116kg ea 4x8-10
Lat Pulldown
4 x 8-10 90 sec
Start (W1)35 kgWeek 135kg 4x10
Chest-supported Row
3 x 10 90 sec
Start (W1)30-35 kgWeek 132.5kg 3x10
Pec Deck
2-3 x 12-15 60 sec
Start (W1)Start 15-20 kgWeek 117.5kg 3x12-15
DB Lateral Raise
2 x 15 60 sec
Start (W1)6 kgWeek 16kg ea 2x15
Rear Delt Fly / Face Pull
2 x 15 60 sec
Start (W1)10-12.5 kgWeek 111.5kg 2x15
Rope Pushdown
3 x 12 60 sec
Start (W1)15 kgWeek 115kg 3x12