week 5 (day 1)

Barbell Bench press
3-4×8/10

Dumbbell Bench press
3-4×8/10

Pectoral machine X
3-4×10/12

Push up
3-4×10/12

T-bar row
3-4×8/10

Reverse pullup antigravitron
3-4×8/10

Straight arm pull down
3-4×10/12

Pulley normal-neutral-reverse grip
3-4×10/12

Crunch with rubber band
3-4×20

Hyperextension
3-4×12/15


 

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