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FILES.
    PROGRAMMES.
    CREATE YOUR OWN PROGRAMME.
    Change it,
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    PROGRAMME III - DAY 1
    PECTORALS - BICEPS.
    PECTORALS.
    Middle.
    Bench press.     		Dumbbell bench press:
    1 x 12, 3 x 8.

    Click on the images to
    display the demonstrations.
    PECTORALS.
    Upper.
    Incline bench press.     		3 series of 6 to 10 repetitions.
    PECTORALS.
    Lower.
    Decline bench press.     		Decline dumbbell flyes:
    3 x 6 to 10 repetitions
    PECTORALS
    Middle
    Seated bench press.     		Seated bench press.
    3 x 6 to 12 repetitions.
    BICEPS.
    Straight bar curls.     		Straight bar curls.
    Exactly the same exercise as on the demonstration, but with a straight bar.
    4 x 10 repetitions.
    BRACHIAL.
    Biceps brachial.     		Brachial.
    3 x 6 to 10 repetitions.
    BICEPS.
    One-arm curls.     		Dumbbell concentration curls.

    3 x 6 to 10 repetitions.

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

    DAY 1