Monday:

1.
2.
3.
4.
5.
6.
7.
8.
9.

Bench Press (Wide Grip)

Alternating Press
Two hands dumbbell pullover
Back Flies
Front Flies
Sitting Rows
Cable Crossover
Machine Chest Press
Curls (on bench)

Stomach
1. Clock Pushup
2. Regular Sitsup routine.

Tuesday

Wednesday
1. Incline Bench
2. Incline Dumbell Press
3. Lat Pull Down
4. Cable Shoulder Press up
5. Laying Down weights up and around
6. 3 shoulder exercieses
7. Shoulder Shrugs
8. External Rotation With band
9. Up down rotation with band
10.Face Pull with band
11.Sit Ups (downs) with band
12.LYING ONE-ARM LATERAL RAISE
13.Cable Curls
14.Regular Curls
Stomach
1. Planks (3).
2. Machine Situps
Thursday
Friday
1.
2.
3.
4.
5.

Military Bench
Leg Curls
Machine Curls
Lying down incline bench curls
Work Opposite

6. Bench Press close grip

Stomach
1. Jumps onto platform
2. Ball exercieses