Remember there should always be a 10-15 min body warmup before start every exercise.
1. 3 sets of plane bench press in increasing order.
2. 3 sets of dumble press in plane bench.
3. 3 sets of inclient bech press in incresing order.
4. 3 sets of inclient dumble press on inclient bencha.
5. 3 sets of dips or push ups.
1. 3 sets front and 3 set back with straight rode shoulder up in increasing order.
2. 3 sets with dumble shoulder up.
3. 3 sets double dumble fly(butter fly).
4. 3 sets of colurs front dumble raise.
5. 3 sets of colurs with rod up rais eand down slowly.
1. 3 Sets of rode curls in increasing order.
2. 3 sets of dumle curl.
3. 3 sets of pricher on machine.
4. 3 sets of hammer with dumble.
5. 3 sets of concentration with dumble slowly.
1. 3 Sets of close hand pushups.
2. 3 sets with rode push on pully machine.
3. 3 sets of overhead with curl rode on plane bench.
4. 3 sets of kick back with single hand symontenously.
5. 3 sets of single hand up with dumble.
1. 3 sets front on lats pully.
2. 3 sets back on lats pully.
3. 3 sets ground pully.
4. 3 sets pull over on plane bench.
5. 3 set single hand sloted with dumble on plane bench.
1. 3 sets full squats in increasing order.
2. 3 sets half squat in incresing order.
3. 3 sets of reverse leg press on leg press machine.
4. 3 sets of leg extension on machine.
5. 3 sets of reverse leg extension on machine.