Monday · Week 1

Chest + Side Delts + Triceps

Chest size & upper chest

Progress

0 / 6 exercises

Barbell Bench Press
4 x 8-10 120 sec
Start (W1)Bar + 10 kg/sideWeek 1Bar+10/side 4x8-10
Incline DB Press
3 x 8-10 90 sec
Start (W1)14 kg eachWeek 114kg ea 4x8-10
Pec Deck
3 x 12-15 60 sec
Start (W1)Start 15-20 kgWeek 117.5kg 3x12-15
DB Lateral Raise
3 x 12-15 60 sec
Start (W1)6 kg eachWeek 16kg ea 3x12-15
Rope Triceps Pushdown
3 x 12 60 sec
Start (W1)15 kgWeek 115kg 3x12
Single-arm Cable Pushdown
2 x 12/arm 45-60 sec
Start (W1)7.5-10 kgWeek 17.5kg 2x12/arm