AA 1 Day - 1

AA1 d1

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

AA1d2

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

aa1d3

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

aa1d4

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

aa1d5

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

aa1d6

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