:
Exercises Sets & Reps
Bench Press With Bands 3×12
push up with chair 3×12
triceps with band from rear 3×15
triceps with chair 3×max
back with band standing 3×15
back single dummbell 3×15
:
Exercises Sets & Reps
lat shoulder raise 3×10
Seated barbell shoulder press front face + shoulder press palm in 3×(10+10)
bent raise shoulder 3×15
Dumbbell Shrug 3×15
biceps curl with band 3×12
Seated Close-Grip Concentration Barbell Curl 3×12
:
Exercises Sets & Reps
Barbell Side Split Squat 4×15
Dumbbell Squat To A Bench + Plie Dumbbell Squat 4×(15+15)
squat with band 4×15
standing hamstring with band 4×15
stiff leg dead lift 4×15