Snippet content copied to clipboard.
Are you sure to delete this snippet? No, don't delete
paste.mozilla.org allows you to share code snippets and notes with others. These pastes require a link to be viewed; they are not private. Anyone with the link is able to see the paste and also delete it.


Please refrain from sharing personal or sensitive information on this website to avoid it being viewed by other parties.

Week 1 to Week 4 
PUSH
Rotator cuff’s warm up : 3x each 
Incline hammer press : 20/15/12-15/ 10-12 / 10-12
Start light and increase the weight each set
The first 2 sets are warm up sets 
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition 
Seated chest flys : 20/15/15/12
First set is a warm up set then 3 working set  
Seated military press machine  : 20/12-15/10-12
First set is a warm up set then 2 working set  
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs 
Triceps pushdown : 20/12-15/12-15/12-15
First set is a warm up set then 3 working set
Dips on bench : 3 sets to failure 
PULL : 
T bar row : 20/15/12-15 /10-12 /10-12
Start light and increase the weight each set
The first 2 sets are warm up sets 
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition 
Keep Chest up / Drive elbows towards your hip 
Assisted pull ups : 12-15 / 12-15 / 12-15 
Assistance should be between 80 lbs and 60 lbs 
Keep chest up / Drive elbows to the floor 
Lat pulldown : 15/12-15/12-15
First set is a warm up set then 2 working set 
Keep chest up / Drive elbows to the floor / Pull the bar towards your chin  
Back seated row : 15/12/12 
First set is a warm up set then 2 working set 
Keep Chest up / Drive elbows towards your hips 
Rear delt cable face pull  : 20/20/20 
No warm up needed / light weight for high repetitions 
Cable biceps curl : 15/15/12/12
First set is a warm up set then 3 working set
Keep elbows tight to your body 
LEGS / SHOULDERS / ARMS
3-5 min bike 
Leg extension  : 20/20/20/20
 Keep toes up / light weight big burn 
Barbell Squat : 15 / 12-15 / 12-15 / 12-15 / 10-12 
Start light and increase the weight each set
The first 2 sets are warm up sets 
3rd set is your first “working set” means it has to become challenging / Add more weight and keep that weight for the following sets
5th set : try to match 4th set 
Walking Lunges : 20/20/20 steps 
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs
Assisted Dips : 15/12-15/12-15 
Barbell Biceps curl : 12-15 / 12-15 / 12- 15 

Edit this Snippet