:
Exercises Sets & Reps
Incline Chest Dumbbell Press 3×10
Incline Machine Bench Press 3×10
Butterfly 3×12
Triceps push down 3×12
Dumbbell One Arm Triceps Extension 3×12
Bench Dips 3×max
Wide-Grip Lat Pulldown front of face 3×12
back single dummbell 3×12
:
Exercises Sets & Reps
lat shoulder raise 3×10
Seated barbell shoulder press front face 3×10
front shoulder raise 3×12
Dumbbell Shrug 3×12
biceps dumbbell curl 3×10
Biceps Barbell Curl 3×10
hummer dumbbell biceps curl 3×12
:
Exercises Sets & Reps
Leg Extensions 3×12
leg press machine 3×12
Plie Dumbbell Squat 3×15
Thigh Adductor with machine 3×20
Lying Leg Curls 3×12
seated calf raise machine 3×20
:
Exercises Sets & Reps
abd bike with twist 3×20
cable seated crunch 3×20