AA 1 Day - 1
1. Incline Close Pushups
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
2. Middle chest flys
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
3. Incline bench press
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
4. Flat bench Dumbbell fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
5. Pec Fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
6. Cardio
Day - 2
1. Incline Close Pushups
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
2. Middle chest flys
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
3. Incline bench press
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
4. Flat bench Dumbbell fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
5. Pec Fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
6. Cardio
Day - 3
1. Incline Close Pushups
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
2. Middle chest flys
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
3. Incline bench press
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
4. Flat bench Dumbbell fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
5. Pec Fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
6. Cardio
Day - 4
1. Incline Close Pushups
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
2. Middle chest flys
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
3. Incline bench press
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
4. Flat bench Dumbbell fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
5. Pec Fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
6. Cardio
Day - 5
1. Incline Close Pushups
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
2. Middle chest flys
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
3. Incline bench press
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
4. Flat bench Dumbbell fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
5. Pec Fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
6. Cardio
Day - 6
1. Incline Close Pushups
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
2. Middle chest flys
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
3. Incline bench press
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
4. Flat bench Dumbbell fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
5. Pec Fly
1st set :
2nd set :
3rd set :
20kg - 15 reps
20kg - 15 reps
20kg - 15 reps
6. Cardio