:
Exercises Sets & Reps
Bench Press With Bands 3×12
upper chest press with band + band and chair chest press 3×(12+max)
Lying Dumbbell Tricep Extension 3×12
triceps with band from rear 3×15
triceps extension one hand 3×15
back two dumbbell 3×12
back single dummbell 3×15
:
Exercises Sets & Reps
lat shoulder raise 4×12
front shoulder raise + Arnold Dumbbell Press 4×(12+12)
band shoulder press 4×15
bent raise shoulder 4×12
Dumbbell Shrug 3×15
hummer dumbbell biceps curl 3×12
front biceps with band + biceps curl with band 3×(12+12)
:
Exercises Sets & Reps
pile 4×20
lunges with dumbbell 4×15
bulghari squat 4×12
standing leg abduction with band 4×20
stiff leg dead lift 5×15
lying kick back with band 4×15
lying leg abduction with band 4×15