:
Exercises Sets & Reps
chest dumbbell press + chest flyes 4×(12+12)
push up with chair + Medium-Hands Push-Up 4×(max+max)
Close-Grip Barbell Bench Press 4×12
Lying Dumbbell Tricep Extension 4×12
triceps dumbbell to ear 4×12
back two dumbbell 4×15
back single dummbell 4×15
:
Exercises Sets & Reps
lat raise with band 4×12
Seated barbell shoulder press front face + bent raise shoulder 4×(12+12)
Arnold Dumbbell Press 4×15
Dumbbell Shrug 4×15
biceps dumbbell curl 4×12
Biceps Barbell Curl + hummer dumbbell biceps curl 4×(15+15)
:
Exercises Sets & Reps
pile 4×15
Barbell Side Split Squat 4×15
Dumbbell Squat To A Bench 4×15
dumbbell single squat 4×15
hamstring with dumbbell 4×15
:
Exercises Sets & Reps
abd bike with twist 4×20
abs plank 3×max
seated waist twist 4×50