A. Close Grip Push-up
- Sets: 4
- Reps: 15-20
- Rest: 2-3m
- Goal Weight: BW
B. dumbbell row neutral grip
- Sets: 4
- Reps: 15-20
- Rest: 2-3m
- Goal Weight: HEAVY/add weight each week
c. dumbbell close grip chest press
- Sets: 4
- Reps: 15-20
- Rest: 2-3m
- Goal Weight: HEAVY/add weight each week
D. dumbbell upright rows
- Sets: 4
- Reps: 15-20
- Rest: 2-3m
- Goal Weight: HEAVY/add weight each week
E1. bent arm lateral raise with dumbbell
- Sets: 4
- Reps: 15-20
- Rest: 0
- Goal Weight: HEAVY/add weight each week
E2. standing dumbell shoulder press
- Sets: 4
- Reps: 15-20
- Rest: 2-3m
- Goal Weight: Add weight as
reps go down
F. single arm db row braced on bench
- Sets: 4
- Reps: 15-20 ea
- Rest: 0
- Goal Weight: HEAVY/add weight each week