Focus:
Hypertrophy
Chest / Shoulders / Tri's Exercise
Sets
Reps
Rest
Tempo
Superset
DB Press DB flies
4 3
12 10 8 8 10 10 10
1 1
3D 2U 3D 2U
Push ups to fail after last set
Db Military press Lateral Raise
3 3
12 10 8 10 10 10
1 1
3D 2U 3D 2U
Front raise after last set
DB Tricep extensions Rope push down
3 3
10 10 10 10 10 10
1 1
3D 2U 3D 2U
Dips to fail after last set
Nutrition 1 Breakfast Snack 1 Lunch Snack 2 Dinner -
5 Egg whites, 2 Sourdough or multi grain toast, tomatoes Protein shake with Fruit Salad, Rice & tuna or Sandwich Nuts or muesli bar & yoghurt Meat & veggies with Sweet potato
20 mins Cardio (intervals) Abs Stretch
REPS
DB chest press set 1 set 2 set 3 set 4
DB flies Set 1 set 2 set 3
DB Military press Set 1 set 2 set 3
DB lateral raise Set 1 Set 2 set 3
DB Tricep ext Set 1 set 2 set 3
Rope push down set 1 set 2 set 3
Session1 Session2 Session3 session4 session5 12 10 10 10 12 10 10 8 12 10 8 8 10 10 8 6 10 8 8 6
session 6 10 8 6 6