Training program Monday
Day 1- Chest, light shoulders and triceps
- DB incline Press 20,15,12,10,8
- Flat DB press 8,10,12,15,20
- Standing Cable fly 3×20 + Smith machine or hammer strength machine 3×12-15
- Decline Cable fly 3×15 + Close grip incline DB press 3×15
- DB seated side raises 3×15 + Seated Front raises 3×15 + shoulder press with same weight 3xfailure
- BW Dips 1×100
