Week

Biceps curls

Triceps dip

Lateral abduction

Reps

Set

Freq/week

Duration (min)/set

Intensity

(%)

Reps

Set

Freq/week

Duration (min)/set

Intensity

(%)

Reps

Set

Freq/week

Duration (min)/set

Intensity

(%)

Week 1

10

2

3

1 min 30 s

60 - 65

10

2

3

1 min 30 s

60 - 65

10

2

3

1 min 30 s

60 - 65

Week 2

10

2

3

1 min 30 s

60 - 65

10

2

3

1 min 30 s

60 - 65

10

2

3

1 min 30 s

60 - 65

Week 3

12

2

3

2 mins

60 - 65

12

2

3

2 mins

60 - 65

12

2

3

2 mins

60 - 65

Week 4

12

2

3

2 mins

60 - 65

12

2

3

2 mins

60 - 65

12

2

3

2 mins

60 - 65

Week 5

14

2

3

2 min 30 s

65 - 70

14

2

3

2 min 30 s

65 - 70

14

2

3

2 min 30 s

65 - 70

Week 6

14

2

3

2 min 30 s

65 - 70

14

2

3

2 min 30 s

65 - 70

14

2

3

2 min 30 s

65 - 70

Week 7

16

2

3

4 mins

65 - 70

15

2

3

4 mins

65 - 70

15

2

3

4 mins

65 - 70

Week 8

16

2

3

4 mins

65 - 70

15

2

3

4 mins

65 - 70

15

2

3

4 mins

65 - 70