:
Exercises Sets & Reps
Dumbbell Chest Bench Press 4×15
upper chest press with band + Incline Chest Dumbbell Flyes 4×(15+15)
triceps with one dumbbell behind neck 4×12
triceps extension band 4×15
triceps band kick back 4×15
back single dummbell 4×15
back with band seated 4×15
biceps curl with band + biceps dumbbell curl both 4×(12+12)
:
Exercises Sets & Reps
lat raise with band 4×15
band shoulder press + Arnold Dumbbell Press 4×(12+12)
front shoulder raise 4×12
Dumbbell Shrug 3×15
prone quads with band 4×15
squat with band + Plie Dumbbell Squat 4×(20+20)
standing hamstring with band 5×15
:
Exercises Sets & Reps
abs semi seated with band 4×20
abs both legs to chest 4×20
abs twist with band 3×50