Your Workout Plan

WEEK 1, day Monday: Chest

1Chest

Sets: 4   Reps: 13   Tempo: 3-3-3   Rest: 90 seconds

1. Feet planted firmly on the ground
2. Create a small arch in your lower back
3. Bring elbows together, not hands (basically the weights shouldn’t touch at peak contraction)
4. Inhale on the extension and exhale on contraction

WEEK 1, day Monday: Chest

2Chest

Sets: 4   Reps: 13   Tempo: 3-3-3   Rest: 90 seconds

1. Feet planted firmly on the ground
2. Hands placed slightly more than shoulder width apart
3. Elbows in, facing each other
4. Inhale on the extension and exhale on contraction

WEEK 1, day Monday: Chest

3Chest

Sets: 4   Reps: 13   Tempo: 3-3-3   Rest: 90 seconds

1. Start by gripping each handle firmly
2. Dip by bending your arms until your shoulders are below your elbows. Then come back up.
3. Lean forward when you dip
4. Make sure you don’t lock your elbows at peak contraction
5. Inhale on the extension and exhale on contraction

WEEK 1, day Monday: Chest

4Chest

Sets: 4   Reps: 13   Tempo: 3-3-3   Rest: 90 seconds

1. Seat should be adjusted so handles are at chest height
2. Keep feet planted on the floor and head aligned with your spine
3. Start by gripping each handle firmly
4. Bring elbows together, not hands (basically the weights shouldn’t touch at peak contraction)
5. Inhale on the extension and exhale on contraction

WEEK 1, day Monday: Shoulders

3Shoulders

Sets: 4   Reps: 13   Tempo: 3-3-3   Rest: 90 seconds

1. Get in athletic stance with weights
2. Hands should always be lower than elbows and shoulders
3. Arms out to the side and slightly in front of you
4. Proceed to raise arms up on either side, evenly

WEEK 2, day Monday: Chest

1Chest

Sets: 4   Reps: 13   Tempo: 3-3-3   Rest: 90 seconds

1. Feet planted firmly on the ground
2. Create a small arch in your lower back
3. Bring elbows together, not hands (basically the weights shouldn’t touch at peak contraction)
4. Inhale on the extension and exhale on contraction

WEEK 2, day Monday: Traps

2Traps

Sets: 4   Reps: 13   Tempo: 3-3-3   Rest: 90 seconds

1. Feet firmly planted on platform
2. Make sure your lower back is in contact with the lower part of the back support
3. If you are going behind the head with a barbell, don’t go down further than the base of the skull
4. If you are using dumbbells then start with your palms facing each other, rotating externally as you press up to peak contraction

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