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Exercises Sets & Reps
Dumbbell Bench Press with Neutral Grip 4×15
Incline Chest Dumbbell Bench With Palms Facing In + Dumbbell Chest Bench Press 4×(15+15)
Lying Dumbbell Tricep Extension 4×15
triceps dumbbell to ear 4×15
triceps with chair 4×15
back two dumbbell 4×12
back with band bent 4×12
biceps dumbbell curl + front biceps with band 4×(12+12)
concentration curl 3×15
:
Exercises Sets & Reps
lat raise with band 4×12
Arnold Dumbbell Press 4×12
front shoulder raise 4×10
Dumbbell Shrug 4×12
prone quads with band 4×15
lunges with dumbbell 4×15
seated leg abduction with band 4×20
lying hamstring with band 4×15
:
Exercises Sets & Reps
abs both legs to chest 4×20
abs semi seated with band 4×20
abs twist with band 3×50