12 weeks Upper Body Muscle Building Challenge

rooh98

Hi, everyone
I am Roopam, I have started doing this Upper Body muscle building exercises since 7 days back, I am taking this challenge for building my muscles, anyone interested can also take this challenge :

Monday : Upper Body A
Tuesday : Upper Body A
Wednesday : Off
Thursday : Upper Body B
Friday : Upper Body B

UPPER BODY *A*
Order Exercise Set & Reps
1 Flat Barbell Bench Press 3 x 8
2 Row (horizontal Pull) 3 x 8
3 Incline Dumbbell Press 3 x 10
4 Lat Pull Down 3 x 10
5 Lateral Raises 2 x 15
6 Triceps Pushdown 3 x 12
7 Biceps curl 2 x 15

UPPER BODY *B*
Order Exercise Sets & Reps
1 Pull-ups 3 x 8
2 Barbell Shoulder Press 3 x 8
3 Seated Cable Row 3 x 10
4 Dumbbell Bench Press 3 x 10
5 Dumbbell flyes 2 x 15
6 Barbell curls 3 x 12
7 Skull crushers 2 x 15
PS : If you want to gain more muscles, try to add more sets in these exercises after few weeks.

Shawnshawn14

I am definitely up for this