Originally Posted by
eddy79
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 42.5kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Make reps on flat and incline presses and reverse flyes for the first week and shoulder press and static holds forthe second week.