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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
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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
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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