BIG BOOBS

**BIG BOOBS** is a comprehensive 4-week program designed to sculpt and strengthen your upper body, with a special focus on enhancing your chest and arms. Comprising 16 workout days, this program features a variety of exercises such as bench presses, dumbbell rows, and tricep extensions, ensuring a balanced approach to muscle development. Each session is structured to challenge your limits while promoting muscle growth and definition.

- 1ST BENCH DAY
WEEK 1 65% EACH SET 6 REPS
WEEK 2 ADD 1 REP TO EACH SET
WEEK 3 REVERT TO 6 REPS ADD 3%
WEEK 4 ADD 1 REP TO EACH SET

- 2ND BENCH DAY
WEEK 1 85% 83% 79%
WEEK 2 ADD A REP TO EACH SET
WEEK 3 REVERT TO 3,2,2 REPS ADD 2%
WEEK 4 ADD 1 REP TO EACH SET

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Week 1

Week 2

Week 3

Week 4

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Hack Squat

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Bench Press (Barbell)

Bench Press (Paused)

Tempo Bench Press

Pec Fly (Dumbbell)

Rolling Tricep Extension (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Incline Bench Press (Dumbbell)

Larsen Press (Barbell)

Dumbbell Row

Lat Pulldown

Face Pull

T-Bar Row

Hammer Curl

Bicep Curl (Machine)

Reverse Curl (Barbell)

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