Monday:
1. Flat bb bench press prepration set 1 reps 5 light weight work sets 3 reps 6-8( rest 1.5
min per set )(80,80,85,85,85)(80,85,85,90)/ (85,90,90) (90,90)
2. Incline bb bench press sets 5 reps 6-8 ( rest 1 min per set ) 60,65,70x7,70,60x7
3.
Military press 3x8 (10,10,12.5,15x4)
4. Cable fly 3 reps 10 (20,25,25)
5. Parallel dips sets 3 reps 10
6. Db front raise (5x5x5)7.5,10,12.5
7. Db lateral raise sets 3x20, 10,12.5,12.5
8. Single hand cable extension(3 reps 10)15,15,15x6
9. Bar pushdown sets 3 reps 10 (heavy weight)50,50,55