BULK Y BODY PROGRAM
(MONDAY)
CHEST DAY
1. PUSH UPS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
2.PULL UPS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
3. FLAT BENCH PRESS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
4. INCLINE DUMBBELL PRESS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
5. DECLINE PRESS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
6. INCLINE BENCH DUMBBELL FLY-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
7.S- CHEST DIPS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
8. DUMBBELL BENT ARM PULLOVER-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
(MONDAY)
CHEST DAY
1. PUSH UPS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
2.PULL UPS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
3. FLAT BENCH PRESS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
4. INCLINE DUMBBELL PRESS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
5. DECLINE PRESS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
6. INCLINE BENCH DUMBBELL FLY-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
7.S- CHEST DIPS-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
8. DUMBBELL BENT ARM PULLOVER-
Set 1:12 Repetitions
(Rest: 30-50 secs)
Set 2 : 10 Repetition
(Rest: 30-50 secs)
Set 3 : 8 Repetition
(Rest: 1 -2 mins)
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