gym exercise routine

MONDAY

CHEST - 7 EXERCISE

1 - INCLINED BENCH PRESS 

        4 set , 1st set 15 rep , 2nd set 12 rep ,3rd set 10 rep , 4th set is power rep starting with maximum weight & end with free rod .

2 - INCLINED DUMBELL PRESS

      3 set , 1st set 15 rep , 2nd set 12 rep , 3rd set 10 rep.

3- FLAT BENCH PRESS

      4 set , 1st set 15 rep , 2nd set 12 rep ,3rd set 10 rep , 4th set is power rep starting with maximum weight & end with free rod .

4 - FLAT DUMBELL PRESS

     3 set , 1st set 15 rep , 2nd set 12 rep , 3rd set 10 rep . 

5 - BUTTER FLY

    3 set , 1st set 15 rep , 2nd set 12 rep , 3rd set 10 rep .

6 -  PULL OVER

      3 set , 1st set 15 rep , 2nd set 12 rep , 3rd set 10 rep . 

7 -  BAR DIPS 

     4 set all sets is maximum you can .

                      

                                      THANKS