Exercise Reps and Increases 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Alt. DB Curls 50, add 5 dailyRev. DB Curls 25, add 2 dailyAlt. Side DB Curls 10, add 1 dailySide DB Curls 10, add1 every 3 daysStanding Chest Flyes 5, add 1 every 2 daysAlt. Shoulder Press 15, add 1 every 2 daysAlt. Front Raises 10, add 1 every 2 daysLunge and Raise 10, add 1 every 2 daysPush-Ups 3, add 1 every 3 daysWide Push-Ups 2, add 1 every 3 daysCrunches 3, add 1 every 2 daysSquats 10, add 1 every 2 daysSide Bends 15, add 1 every 2 days