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FILES.
    PROGRAMMES.
    CREATE YOUR OWN PROGRAMME.
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    PROGRAMME II - DAY 1
    PECTORALS - BICEPS.
    PECTORALS.
    Bench Press
    Bench press.     		1 x 12, 1 x 10, 1 x 8, 1 x 5, 1 x 3, 1 x 1
    + negative up to total muscle exhaustion.
    Click on the images to
    display the demonstrations.
    PECTORALS.
    Upper.
    Incline bench press.     		Incline dumbbell press:
    1 x 12, 3 x 8.
    PECTORALS
    Middle
    Flat bench flyes.     		3 x 10 reps.

    I incline the bench very slightly by 15°.
    PECTORALS
    Lower
    Decline bench press.     		3 x 8.

    I perform this exercise in super-sets with the previous one.
    BICEPS.
    Larry Scott barbell curls.     		Larry Scott bench barbell curls.
    4 x 10.
    BRACHIAL.
    Biceps brachial.     		Brachial with rope.
    1 x 10, 1 x 8, 1 x 6 + 1 series working negative.
    BICEPS.
    One-arm curls.     		Dumbbell concentration curls.
    Exercise in super-set with the previous one.
    3 x 8.
    FOREARMS.
    Forearms.     		Standing two-arm bar curl.
    2 x 12 repetitions and 1 x 6.

    Printer-friendly - Modifiable.
    See the principle: Programme sheet.

    DAY 1