DAY 1

5 SETS USING THE SAME WEIGHT/12 REPS.

5 SETS USING THE SAME WEIGHT/12 REPS.

SET SET SET SET SET SET

6: 5: 4: 3: 1: 1:

4 REPS 6 REPS 8 REPS 10 REPS 12 REPS 15 REPS

5 SETS USING THE SAME WEIGHT/12 REPS. TWO POSITIONS EACH

4 SETS USING THE SAME WEIGHT/12 REPS. (OPTIONAL)

DAY 2
ACROSS

DOWN 5 SETS USING THE SAME WEIGHT/12 REPS. 5 SETS USING THE SAME WEIGHT/12 REPS.

10 SETS USING THE SAME WEIGHT/ 5 REPS.

DAY 3

BEHIND NECK

MILITARY PRESS

5 SETS 12 REPS.

5 SETS 12 REPS.

3 SETS 12 REPS.

5 SETS 12 REPS.