Level

Sets

Reps. or
Seconds

Rest btw. drills

Rest btw.
sets

1

2

12


30 - 45"

1- 2 '
2

2

16

3

3

20


4

3

24


DUMBBELL CHEST PRESS


DUMBBELL HAMMER CURL


DUMBBELL PULL OVER


ONE ARM DUMBBELL ROW


DUMBBELL CHEST FLY