Week 1 -Chest/back/bis

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Do 1 warmup set and then 3 sets of 8-12 repetitions for each exercise. You should try to increase weights/resistance with each set. For example, your first set might be 8 lbs of 12 reps. Your 2nd set might be 10 lbs of 10 reps and your third set might be 12 lbs of 8 reps. If you can easily complete 12-15 repetitions, you should increase the weight. Click on the link for instructions for each exercise.

Chest

Chest press
dumbbell flyes

Back

dumbbell rows
back extensions

Biceps

standing bicep curls
concentration curls

 

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