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Formula : HV - 4
Day - 1: Push day
1
Seated Cable Chest Fly
1st Set :
2nd Set :
3rd Set :
4th set :
Max weight - 12 reps
Adove Mid weight - 15 reps
Mid weight- 16 reps
Just Bellow Mid - 18 reps
2
Smith Flat bench
1st Set :
2nd Set :
3rd Set :
4th set :
Max weight - 12 reps
Adove Mid weight - 15 reps
Mid weight- 16 reps
Just Bellow Mid - 18 reps
3
Flat Dumbbell fly
1st Set :
2nd Set :
3rd Set :
4th set :
Max weight - 12 reps
Adove Mid weight - 15 reps
Mid weight- 16 reps
Just Bellow Mid - 18 reps
3
Bar Dips
1st Set :
2nd Set :
3rd Set :
4th set :
Max weight - 12 reps
Adove Mid weight - 15 reps
Mid weight- 16 reps
Just Bellow Mid - 18 reps
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