:
Exercises Sets & Reps
band and chair chest press 3×12
Incline Chest Dumbbell Press 3×12
seated one dumbbell overhead triceps extension with two hands 3×15
back single dummbell 3×15
back two dumbbell 3×15
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Exercises Sets & Reps
lat raise with band 3×10
Seated barbell shoulder press front face + front shoulder raise 3×(10+10)
shoulder front kick 3×15
Dumbbell Shrug 3×15
front biceps with band 3×12
Biceps Barbell Curl 3×12
:
Exercises Sets & Reps
squat with band 4×15
bulghari squat + standing leg abduction with band 4×(15+15)
lunges with dumbbell 4×15
standing hamstring with band 4×15
stiff leg dead lift 4×15