Day 1 – chest and back-Bench press*– 8 reps at 8RM (you should reach muscular failure at the 8-th repetition )
-Incline dumbbell press*– 12 reps at 12RM
-Dumbbell flyes*– 20 reps at 20RM

The rest between SETS is 10-20 seconds.This cycle is repeated 2-3 times,depending on your conditioning.
Rest for 2-3 minutes an then do:

-Chin up or Pull up*– 8 reps
-Barbell row*– 12 reps at 12RM
-cable row*– 20 reps at 20 RM

Rest 10-20 seconds between sets.Repeat this cycle 2-3 times.


Day 2 to follow

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