4 weeks

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

15,12,10 Reps

60 seconds Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

3 Sets

12,10,8 Reps

1 minute Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12,10,8 Reps

1 minute Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

3 Sets

12 Reps

1 minute Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

12 Reps

1 minute Rest

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