| Exercises | Sets & Reps |
|---|---|
| incline dumbbell narrow press | 3×12 |
| Incline Chest Dumbbell Flyes | 3×12 |
| Dumbbell One Arm Triceps Extension | 3×18 |
| seated one dumbbell overhead triceps extension with two hands | 3×18 |
| back with band bent | 4×18 |
| back with band seated | 4×18 |
| Exercises | Sets & Reps |
|---|---|
| Arnold Dumbbell Press | 4×12 |
| band shoulder press + lat shoulder raise | 4×(12+12) |
| bent raise shoulder | 4×15 |
| Dumbbell Shrug | 3×18 |
| biceps dumbbell curl | 3×15 |
| concentration curl | 3×15 |