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Gym

All excersises should be performed slowly and with good form, it is more important to perform the excersise corectly than to lift large weights. If you have a gym membership use the excersises on the left , if you have a home gym use the ones on the right.  

Pro gym                                                                                                                                                                        Home gym

Inner-Pec Press                                                                                                                                                                  Flies

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All excersises

8 - 12 Reps

3 Sets

 

 

 

Leg press                                                                                                                                                                       Squat

 

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Chest press                                                                                                                                                              Bench press

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Thigh extension                                                                                                                           Thigh extension

 

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Seated pulldown                                                                                          Barbell row

 

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Seated dumbell press

 

 

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Triceps pulldown                                                                                                                   Triceps extension

 

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