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New Work Out Plan - 3months
September starts.
Table
Muscle
Name 2
Notes
Chest
A
Open
Back
B
Open
Shoulder/Abs
C
Open
Biceps and triceps
Open
Legs
D
Open
Rest
Open
Start again?
Open
There are no rows in this table
Important to have Chest spaced out from each other
Important to have 1 day break from Chest and Shoulder
Important to have Triceps after Chest not before.
New Equipments to buy
1 - Bar for Bands (more flexibility to work out with bands) (Better pulldown, squads, biceps curls)
2 - 2.5Kg Weight (For Dumbbell press)
3 - Mini Bands tubes? It could improve pulldown exercise and one arm exercises.
Chest - A
Warm UP
Dumbbell Press
4
12/10/8/8
15/17/20/20
Middle Chest
Dumbbell Fly
4
10
15
Middle Chest
Dumbbell Press Inclined
4
12/10/8/8
15/15/17/17
High Chest
Cross Over Band
4
12
60lbs+20lbs
Lower Chest
Shoulder Press - Inclined Bench
3
10
8kg dumbbell?
Chest + Shoulder
Plank
3
1min
Core
Cardio
20min
There are no rows in this table
Back - B
There are no rows in this table
Shoulder/Abs - C
There are no rows in this table
Biceps/Triceps - E
There are no rows in this table
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