DAY 1, Breast, Triceps

1. Push Ups (ordinary, or on something to make it heavier)

2. Tricepspress (with weight)

3. Dips (between chair or table)

4. Side lifts (with weight)

5. Shoulder press (with weight)

6. Pullover (with weight)

7. Handstand (maby 2 sec. first time, in one month you do 10 sec.) GOAL

8. Triceps Kickback (Onearm triceps on bench)


1. Push Ups


2. Tricepspress


3. Dips


4. Side lifts


5. Shoulder press


6. Pullover


7. Handstand


8. Triceps Kickback


9. Shoulder press 2