DAY 1
[Link] set-60 sec rest
1A. Incline Bench DB press 2x8
[Link] grip Pulldowns 2x12/15
[Link] press 3x15 90 sec rest
[Link] set-90 sec rest
[Link] supported DB row 2x15/20
[Link] press 2x 10/12
[Link]’S 3x10 60 sec rest
[Link] set-90 sec rest
[Link]/DB pullover 2x15
[Link] deck/Cable flies 2x12/15
[Link] thrust 4x12/10/8/8 3 sec negatives 70 sec rest
[Link] leg raises 2x20 Rest as needed
DAY 2 REST
DAY 3
[Link] set-2min rest
[Link] Bench press 2x10/8
[Link] pull-ups/Over hand pull downs 2x8/10
[Link] machine narrow stance squats 3x8 90 sec rest
(Focus on depth and controlled movement)
[Link] set-70 sec rest
[Link] arm cable row 2x15
[Link] press 2x10/12
[Link] extensions/reverse hyper’s 2x15/20
[Link] set-60 sec rest
[Link] rope pushdowns 2x12
[Link] db curls 2x12 3sec negatives
[Link] curls 3x10 slow eccentric 60 sec rest
DAY 5
[Link] set-90 sec rest
[Link] bench DB press 2x10
[Link] wide grip 2x12
[Link] squats 3x10/12 2 min rest
[Link] set-90 sec rest
[Link] grip row 2X12/15
[Link] Press 2x8/10
[Link] extensions 3x12 60 sec rest
[Link] set-60 sec rest
[Link] arm tricep push down 2x12
[Link] curl 2x10(2 секунди вдигане и пускане)
[Link] raise 4x10 45 sec rest
[Link] kick back’s(За Диди) 30 sec rest 6х6
[Link] row(За Нано) 5x7 30 sec rest
DAY 6 REST
DAY 7 REST