
Exercise | 1 | 2 | 3 | 4 | 5 | 6 | TIPS |
Barbell Overhead Press | 6 | 6 | 6 | 12 | 12 | 12 | Grip just outside of shoulder width |
Wide Upright Rows | 12 | 12 | 12 | 12 | 12 | Wide Grip, keep bar close to the Body | |
Seated Dumbbell Lateral Raises | 15 | 15 | 15 | 15 | 15 | Heavy, abit swing after the 10th rep acceptable. | |
Incline bench Dumbbell Raises | 10 | 10 | 10 | 10 | Chest against the bench, lower chest on the edge of the bench, neutral grip | ||
Incline dumbbell Punches | 10 | 10 | 10 | 10 | Keep dumbbells together and punch in the angle line of the bench | ||
Standing Dumbbell Front raises | 10 | 10 | 10 | 10 | Palms to face the body | ||
Incline dumbbell reverse fly | 12 | 12 | 12 | 12 | 12 | Heavy failing weight | |
Resistance Band reverse fly | 6 | 6 | 6 | 6 | 6 | Keep arms straight, palms facing the body, squeeze the rear dealt for 5sec | |
Barbell Shrugs | 10 | 10 | 10 | 10 | 10 | 10 | Focus on get shoulders to ears ,2sec squeeze at the top |
Standing Dumbbell Lateral raises | 30 | 30 | 30 | 30 | 30 | 30 | Moderate weight to be failing at 25reps but push for 30 |