Fill Your Sleeves

Week 1


Day 1
Exercise	Sets x Reps	Muscle Group
Barbell Close Grip Bench Press with bands	1 x 15	Chest
Barbell Close Grip Bench Press with bands	1 x 12	Chest
Barbell Close Grip Bench Press with bands	1 x 8	Chest
Barbell Close Grip Bench Press with bands	1 x 6	Chest
Barbell Close Grip Bench Press with bands	1 x 20	Chest
Standing Bicep Curl Dumbbell Both Arms	1 x 10	Arms
Standing Bicep Curl Dumbbell Both Arms	1 x 8	Arms
Standing Bicep Curl Dumbbell Both Arms	1 x 6	Arms
Standing Bicep Curl Dumbbell Both Arms	1 x 12	Arms
Laying On Bench Dumbbell Tricep Extension Both Arms	5 x 12	Arms
Standing Bicep Curl Barbell Both Arms	5 x 5	Arms
Standing Cable Tricep Extension One Arm	4 x 15	Arms
Laying on Ball Incline Bicep Curls both arms	3 x 12	Arms
Barbell Close Grip Bench Press with bands	1 x 25	Chest
Barbell Wrist Curl	3 x 1	Arms
Day 2
Exercise	Sets x Reps	Muscle Group
Standing Bicep Curl Barbell Both Arms	4 x 8	Arms
Barbell Close Grip Bench Press with bands	5 x 10	Chest
One Arm Dumbbell Preacher Curl	1 x 12	Arms
One Arm Dumbbell Preacher Curl	1 x 10	Arms
One Arm Dumbbell Preacher Curl	1 x 8	Arms
One Arm Dumbbell Preacher Curl	1 x 15	Arms
Standing Cable Triceps Extension Both Arms	3 x 15	Arms
SUPER-SET	0 x 0	TIPS
Dips	3 x 20	Chest
Standing DB Reverse Curls	4 x 10	Arms
Standing Kickbacks One Arm With Band	4 x 15	Arms

Week 2

Day 1
Exercise	Sets x Reps	Muscle Group
REPEAT WORKOUT FROM WEEK 1 FOR WEEK 2	0 x 0	TIPS

Week 3

Day 1
Exercise	Sets x Reps	Muscle Group
Repeat Workout From WEEK 3 for WEEK 4	0 x 0	TIPS

Week 4

Day 1
Exercise	Sets x Reps	Muscle Group
Repeat Workout From WEEK 3 for WEEK 4	0 x 0	TIPS

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