short swallow
( Day 1)
Incline DB press 3x5-9
Bench press 3x 5-9
Peck fly 3x 7-10 1st
Lateral raise 3x 6-10
Shoulder press 3x6-9
Tricep rope push down 3x6-10
(Day 2)
Lat pulldown 3x 6-9
Cable row 3x6-8
Bicep curls 3x10
Pull ups 3x max
Hammer curls 3x10
preacher curls 3x8
( Day 3)
Squats 3x10
Leg press 3x6-10
Leg extension 3x6-10
Calf raises 3x8
Leg raise 3x12
Day 4 REST
Day 5
Lat pulldown 3x6-9
incline dumbbell 2x8
Bench press 4x6-9
Seated rows 3x6-9
Bicep curls 3x6-9
Lateral raise 3x6-9
Triceps push down 3x6-9
Day 6 Rest
Day 7 ( Rest )
warm patrol