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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Perform Weeks 1-3
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 10 - 15 reps | 120s | |
2. Bent-Arm Dumbbell Pullover | 4 sets | 10 - 15 reps | 120s | |
3. Alternate Dumbbell Lateral Raise | 4 sets | 10 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 4 sets | 10 - 15 reps | 120s | |
2. Face Pull![]() | 4 sets | 10 - 15 reps | 120s | |
3. Alternate Dumbbell Bench Press (high start) | 4 sets | 10 - 15s | 120s | |
4. Chest Dips![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Push Press - Behind the Neck | 4 sets | 10 - 15 reps | 120s | |
2. Barbell Front Raise | 4 sets | 10 - 15s | 120s | |
3. One Arm Lat Pulldown | 4 sets | 10 - 15s | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 120s |
Perform Weeks 4-6
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6 reps | 120s | |
2. Bent-Arm Dumbbell Pullover | 4 sets | 6 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 4 sets | 6, 8, 10, 12 reps | 120s | |
4. Chest Dips![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 4 sets | 6 reps | 120s | |
2. Face Pull![]() | 4 sets | 6 reps | 120s | |
3. Incline Dumbbell Press![]() | 4 sets | 6, 8, 10, 12 reps | 120s | |
4. Chest Dips![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Push Press - Behind the Neck | 4 sets | 6s | 120s | |
2. Barbell Front Raise | 4 sets | 6 reps | 120s | |
3. Close-Grip Front Lat Pulldown![]() | 4 sets | 6, 8, 10, 12 reps | 120s | |
4. Chest Dips![]() | 4 sets | AMAP reps | 120s |
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