get used to working out.
push sets hard, leave maybe two reps in reserve, drink LOTS of water during workout and rest ATLEAST two minutes between your sets

Loading phase gym

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Week 1

Week 2

When you hit the max rep range, up the weight so hit closer to 10 reps again. 2m rest between sets

Chest Press (Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Monday - Chest and Biceps

Same as monday, 2 min rest between each set, i recommend playing a clash game between each set 🙏🥹

Lat Pulldown

Seated Row (Cable)

T-Bar Row

Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Wednesday - Back and Triceps

Same as other days drink lots of water, push sets hard and rest 2 min each set, leg days be painful.

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