| Exercises | Sets & Reps |
|---|---|
| upper chest press with band | 3×12 |
| band and chair chest press | 3×12 |
| triceps with band from rear | 3×15 |
| triceps extension band | 3×15 |
| back with band bent | 3×15 |
| back single dummbell | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| seated barbell shoulder press behind the neck | 3×10 |
| Arnold Dumbbell Press + standing front barbell raise overhead | 3×(10+10) |
| lat raise with band | 3×15 |
| traps with band | 3×15 |
| biceps curl with band | 3×12 |
| front biceps with band | 3×12 |
| Exercises | Sets & Reps |
|---|---|
| squat with band + supine quads with band | 4×(15+15) |
| pile | 4×20 |
| bulghari squat | 4×12 |
| lying hamstring with band | 4×15 |
| stiff leg dead lift | 4×15 |
| lying glute bridge | 4×15 |
| glute bridge with dumbbell | 4×15 |