Reference

Gym Program

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Monday — Upper A

Chest focus

1

Barbell Bench Press

4 × 6–8

Barbell bench press demonstration
2

Incline Dumbbell Press

3 × 8–10

Incline dumbbell press demonstration
3

Lat Pulldown or Pull-Ups

4 × 8–10

Lat pulldown demonstration
4

Seated Cable Row

3 × 10–12

Seated cable row demonstration
5

Dumbbell Shoulder Press

3 × 8–10

Dumbbell shoulder press demonstration
6

Cable Lateral Raises

3 × 12–15

Cable lateral raise demonstration
7

Rope Tricep Pushdowns

3 × 12–15

Rope tricep pushdown demonstration
8

EZ-Bar Curl

3 × 10–12

EZ-bar curl demonstration