Routine 1 – Chest &
Triceps
Dumbbell Bench Press
Flat /Incline/Decline
2 Sets Each
4-8 Reps
80-85% of 1RM
Rest Period - 2-3 Minutes
Barbell Bench Press
Flat /Incline/Decline
2 Sets Each
4-8 Reps
80-85% of 1RM
Rest Period - 2-3 Minutes
Incorrect Grip: Bar weight is not in line Correct Grip: Bar weight is in line with the
with the forearm, therefore putting lots forearm, therefore reducing the stress
of stress on the wrist. applied to the wrist.
Bar Pulley & Rope Pulley
Arm Extension
2 Sets Each
6-8 Reps
80-85% of 1RM
Rest Period - 2-3 Minutes
Skull Crushers
2 Sets
6-8 Reps
80-85% of 1RM
Rest Period - 2-3 Minutes
Tricep Dips
2 Sets
6-8 Reps
80-85% of 1RM, Use a Dumbbell Between the legs to increase intensity.
Rest Period - 2-3 Minutes
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