Flat Bench PressDumbbell Chest FlysFat loss: 1.

2.

3. Barbell Seated Shoulder Military Press

4. Alternating Dumbbell Standing Shoulder Press

5. Parallel Bar Dips

Dumbbell Tricep PressdownsSkull Crushers

8. Cable Tricep Extensions

9. Straight Bar Curl

10. Alternating Dumbbell Bicep Curls11. Close Grip Bar Curls (cot fix cu mainile cat mai apropiate)12. One Arm Preacher Curls

Hugh Jackman Workout Monday , Wednesday & Friday Chest & Arms

ExcerciseSets (ST)Reps (ST)Sets (MG)Reps (MG)Sets (FL)Reps (FL)Notes

Flat Bench Press4 62 63 58 122 48 12

Dumbbell Chest Flys4 62 63 58 122 48 12SuperSet

Barbell Seated Shoulder Military Press4 62 63 58 122 48 12

Alternating Dumbbell Standing Shoulder Press4 62 63 58 122 48 12SuperSet

Parallel Bar Dips4 62 63 58 122 48 12

Dumbbell Tricep Pressdowns4 62 63 58 122 48 12SuperSet

Skull Crushers4 62 63 58 122 48 12

Cable Tricep Extensions4 62 63 58 122 48 12SuperSet

Straight Bar Curl4 62 63 58 122 48 12

Alternating Dumbbell Bicep Curls4 62 63 58 122 48 12SuperSet

Close Grip Bar Curls4 62 63 58 122 48 12

One Arm Preacher Curls4 62 63 58 122 48 12SuperSet

Cardio: Inch Worms120120120

Cardio: Treadmill 30 mins @2 pct incline120mins120mins120mins

*(ST)= Strength Training *(MG)= Muscle Growth *(FL)= Fat Loss