| Exercises | Sets & Reps |
|---|---|
| Incline Chest Dumbbell Press | 3×12 |
| Incline Chest Dumbbell Flyes | 3×12 |
| Dumbbell One Arm Triceps Extension | 3×15 |
| triceps extension band + seated one dumbbell overhead triceps extension with two hands | 3×(15+15) |
| back two dumbbell | 3×15 |
| back with band seated | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| lat shoulder raise | 3×10 |
| Seated barbell shoulder press front face + front shoulder raise | 3×(10+10) |
| bent raise shoulder | 3×15 |
| Dumbbell Shrug | 3×15 |
| biceps dumbbell curl | 3×12 |
| One Arm Dumbbell Preacher Curl | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| quads with band and chair | 4×15 |
| Dumbbell Squat To A Bench + pile | 4×(20+20) |
| lunges with dumbbell | 4×15 |
| standing hamstring with band | 4×15 |
| stiff leg dead lift | 4×15 |
| band kick back standing | 4×15 |
| lying leg abduction with band | 4×15 |