| Exercise | Rep Range | Set |
|---|---|---|
| flat bench press | either uptot 6, or 6-10 | 3 |
| inclined dumbbell press | 6-10 | 3 |
| Weighted dips | 6-12 | 2 |
| chest fly | 8-12 | 2 |
| overhead press | 8-12 | 3 |
| Side raises | 8-12 | 3 |
| face pulls/rear dealt fly | 10+ | 2 |
| Exercise | Rep range | Set |
|---|---|---|
| lat pull down | 8-12 | 3 |
| Seated rows | 8-12 | 3 |
| bent over rows | 6-10 | 2 |
| chest supported db press | 8-12 | 3 |
| lat pullover | 8-12 | 2 |
| face pulls/rear dealt fly | 10+ | 2 |
| smith machine shrugs | 8-12 | 3 |
| Exercise | rep range | sets |
|---|---|---|
| preacher curl | 8-12 | 3 |
| overhead tricep extension | 8-12 | 3 |
| seated hammer curl | 8-10 | 3 |
| tricep push down | 8-12 | 3 |
| inclined dumbbell curl | 8-12 | 2 |
| skull crushers | 8-12 | 2 |
| cable crunches | 8-12 | 3 |
| Exercise | rep range | sets |
|---|---|---|
| Squats | either upto 6 for 3 or 8-12 | 3 |
| SLDL/RDL | 6-10 | 3 |
| Leg press | 8-15 | 3 |
| Extension | 8-12 | 2 |
| curl | 8-12 | 2 |
| calves raises | 10+ | 3 |
| leg raises/cable crunches | 8-12 | 3 |