Chest :

1. Bench Press

   • [ ] 0 - 12 Reps
   • [ ] 10 - 8 Reps
   • [ ] 20 - 4 Reps
   • [ ] 30 - 2 Reps
   • [ ] 40 - 1 Rep
   • [ ] 50 - 6 Reps
   • [ ] 50 - 6 Reps
   • [ ] 50 - 6 Reps
   • [ ] 40 - 8 Reps
   • [ ] 40 - 8 Reps

2. Machine Fly

   • [ ] 40 - 16 Reps
   • [ ] 45 - 12 Reps
   • [ ] 50 - 12 Reps

3. Incline Dumble Press

   • [ ] 30 - 12 Reps
   • [ ] 35 - 10 Reps
   • [ ] 35 - 10 Reps

Triceps

1. One Hand Rope

   • [ ] 20 - 14 Reps
   • [ ] 20 - 14 Reps
   • [ ] 20 - 14 Reps
   • [ ] 20 - 14 Reps

2. Double Side Rope

   • [ ] 25 - 12 Reps
   • [ ] 30 - 12 Reps
   • [ ] 35 - 8 Reps

Shoulder - Mid Delt

1. Lateral raises
   • [ ] 7.5 - 16 Reps
   • [ ] 7.5 - 16 Reps
   • [ ] 10 - 14 Reps
   • [ ] 15 - 10 - 5 Last Set| Super Se