Exercises | Sets & Reps |
---|---|
Machine Bench Press | 3×12 |
Butterfly | 3×12 |
Triceps push down | 3×15 |
Cable Rope Overhead Tricep Extension | 3×15 |
Wide-Grip Lat Pulldown front of face | 3×15 |
Elevated Cable Rows | 3×15 |
Exercises | Sets & Reps |
---|---|
Standing Low-Pulley Deltoid Raise | 3×12 |
Machine Shoulder (Military) Press + front shoulder raise | 3×(12+12) |
bent raise shoulder | 3×12 |
Reverse Butterfly | 3×15 |
biceps dumbbell curl | 3×10 |
Standing One-Arm Cable Curl | 3×10 |
- 3 days per week do the exercises for upper body with above programs. - first week: 1,2,1 second week: 2,1,2 - day 1 : Chest + Triceps + Back - day 2 : Shoulder + Biceps - Weights should not be too heavy