Day 1- Chest & Biceps
Chest
Incline start light and increase weight
12, 10, 8, 6, 6.
Flat bench start heavy then lighten up.
6, 6, 8, 10, 12
Then standing flies
2 X 10 - 12 moderate weight or to failure what ever comes last
Biceps
Day 2- Back and Triceps
Day 3- Legs
Day 4- Shoulders and Abs
then........
Day 1- Chest & Triceps
Day 2- Back and Biceps
Day 3- Legs & Abs
Day 4- Shoulders
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