BUILD: CHEST / TRI’S
Week 1
Single Set
Reps
Week 1
Weight
Reps
Week 2
Weight
Reps
Week 3
Weight
Reps
Week 10
Weight
Reps
Week 12
Weight
Reps
Weight
Dumbbell Chest Press
15
15
15
15
15
15
Dumbbell Chest Press
12
12
12
12
12
12
Dumbbell Chest Press
8
8
8
8
8
8
Dumbbell Chest Press
8
8
8
8
8
8
Super Set
Reps
Incline Dumbbell Fly
Reps
15
Incline Dumbbell Press
Incline Dumbbell Fly
Weight
Reps
15
15
Weight
Reps
15
15
12
Incline Dumbbell Press
Weight
Reps
15
15
12
Weight
Reps
15
15
12
Weight
15
15
12
Weight
15
12
12
12
12
12
12
12
12
Incline Dumbbell Fly
8
8
8
8
8
8
Incline Dumbbell Press
8
8
8
8
8
8
Incline Dumbbell Press
Giant Set
8
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
Weight
Close Grip Press
15
15
15
15
15
15
Partial Chest Fly
15
15
15
15
15
15
Decline Push-Ups
15
Close Grip Press
12
12
12
12
12
12
Partial Chest Fly
12
12
12
12
12
12
Decline Push-Ups
12
Close Grip Press
8
Partial Chest Fly
8
Decline Push-Ups
8
Single Set
Tricep Extension
Reps
15
Reps
12
Reps
15
Reps
12
Reps
8
8
Weight
15
Reps
8
Weight
15
Reps
8
Weight
15
Reps
Weight
15
8
8
Reps
8
Reps
Weight
15
Reps
15
12
12
12
12
12
12
Tricep Extension
8
8
8
8
8
8
Super Set
Single Arm Kickback - L
8
Reps
8
Weight
15
Reps
8
Weight
15
Reps
8
Weight
15
15
Reps
8
Weight
15
Reps
8
Weight
15
Weight
15
15
Tricep Push-Up
15
Single Arm Kickback - L
12
12
12
12
12
12
Single Arm Kickback - R
12
12
12
12
12
12
15
15
Reps
15
15
8
8
8
8
8
8
Single Arm Kickback - L
8
8
8
8
8
8
Single Arm Kickback - R
8
8
8
8
8
8
Single Arm Kickback - R
8
8
8
8
8
8
Tricep Push-Up
8
Super Set
60 Secs
Reps
8
60 Secs
Reps
8
Reps
60 Secs
Dips on Bench
Ins and Outs
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8
60 Secs
Reps
Reps
12
Reps
Single Arm Kickback - L
Reps
12
Reps
15
8
Reps
12
15
15
Tricep Push-Up
Reps
12
Reps
15
Reps
Single Arm Kickback - R
Reps
15
Reps
Weight
Tricep Extension
Tricep Extension
Reps
8
8
Reps
Reps
12
Reps
8
8
Reps
15
Reps
12
Reps
8
8
Reps
15
Reps
12
Reps
8
8
Reps
15
Reps
8
60 Secs
Reps
Reps
12
8
60 Secs
Reps
Reps
Reps