Muscle Building & Strength Training Equipment: Flat/Incline Bench, Barbell, Dumbbells Format: Structured for PDF Download
| Exercise | Sets | Reps | Rest | | :--- | :--- | :--- | :--- | | | 4 | 8-10 | 90 sec | | Incline Dumbbell Press | 3 | 10-12 | 60 sec | | One-Arm Dumbbell Row | 3 | 10-12 | 60 sec | | Seated Shoulder Press | 3 | 10-12 | 60 sec | | Tricep Dips | 3 | 12-15 | 45 sec | | Concentration Curls | 3 | 12-15 | 45 sec | exercices banc de musculation pdf