:
Exercises Sets & Reps
chest press with band standing 4×15
upper chest press with band + Incline Chest Dumbbell Flyes 4×(15+15)
Dumbbell One Arm Triceps Extension 4×15
triceps with band from rear 4×15
triceps with chair 4×15
back single dummbell 4×12
back with band bent 4×12
biceps dumbbell curl + biceps curl with band 4×(12+12)
hummer dumbbell biceps curl 3×15
:
Exercises Sets & Reps
lat raise with band 4×12
shoulder press palm in 4×12
lat raise with band 4×10
front shoulder raise 4×12
quads with band and chair 4×15
lying leg abduction with band 4×15
seated leg abduction with band 4×20
lying hamstring with band 4×15
:
Exercises Sets & Reps
abs both legs to chest 4×25
abs semi seated with band 4×25
abs twist with band 3×50