 |
| |
| First session of the week | Second session of the week | |
|---|---|---|
|
Week 1
|
Push-ups
(4 sets, 12 reps) Standing sleeper support (4 sets, 12 reps) By dumbbell-flying birds (4 sets, 12 reps) Squatting up (4 sets, 12 reps) Pull-up <men>/ oblique led ked (4 sets, 12 reps) |
Push-ups
(4 sets, 12 reps) Standing sleeper support (4 sets, 12 reps) By dumbbell-flying birds (4 sets, 12 reps) Squatting up (4 sets, 12 reps) Pull-up <men>/ oblique led ked (4 sets, 12 reps) |
|
Week 2
|
Push-ups
(4 sets, 15 reps) Standing sleeper support (4 sets, 15 reps) By dumbbell-flying birds (4 sets, 15 reps) Squatting up (4 sets, 15 reps) Pull-up <men>/ oblique led ked (4 sets, 15 reps) |
Push-ups
(4 sets, 15 reps) Standing sleeper support (4 sets, 15 reps) By dumbbell-flying birds (4 sets, 15 reps) Squatting up (4 sets, 15 reps) Pull-up <men>/ oblique led ked (4 sets, 15 reps) |
|
Week 3
|
Push-ups
(4 sets, 15 reps) Standing sleeper support (4 sets, 15 reps) By dumbbell-flying birds (4 sets, 15 reps) Squatting up (4 sets, 15 reps) Pull-up <men>/ oblique led ked (4 sets, 15 reps) |
Push-ups
(4 sets, 15 reps) Standing sleeper support (4 sets, 15 reps) By dumbbell-flying birds (4 sets, 15 reps) Squatting up (4 sets, 15 reps) Pull-up <men>/ oblique led ked (4 sets, 15 reps) |
|
Week 4
|
Push-ups
(5 sets, 15 reps) Standing sleeper support (5 sets, 15 reps) By dumbbell-flying birds (5 sets, 15 reps) Squatting up (5 sets, 15 reps) Pull-up <men>/ oblique led ked (5 sets, 15 reps) |
Push-ups
(5 sets, 15 reps) Standing sleeper support (5 sets, 15 reps) By dumbbell-flying birds (5 sets, 15 reps) Squatting up (5 sets, 15 reps) Pull-up <men>/ oblique led ked (5 sets, 15 reps) |
|
Week 5
|
Push-ups
(5 sets, 15 reps) Standing sleeper support (5 sets, 15 reps) By dumbbell-flying birds (5 sets, 15 reps) Squatting up (5 sets, 15 reps) Pull-up <men>/ oblique led ked (5 sets, 15 reps) |
Push-ups
(5 sets, 15 reps) Standing sleeper support (5 sets, 15 reps) By dumbbell-flying birds (5 sets, 15 reps) Squatting up (5 sets, 15 reps) Pull-up <men>/ oblique led ked (5 sets, 15 reps) |
|
Week 6
|
Push-ups
(4 sets, 15 reps) Standing sleeper support (4 sets, 15 reps) By dumbbell-flying birds (4 sets, 15 reps) Squatting up (4 sets, 15 reps) Pull-up <men>/ oblique led ked (4 sets, 15 reps) |
Push-ups
(4 sets, 15 reps) Standing sleeper support (4 sets, 15 reps) By dumbbell-flying birds (4 sets, 15 reps) Squatting up (4 sets, 15 reps) Pull-up <men>/ oblique led ked (4 sets, 15 reps) |