1) Shoulders

-Side Raise 2*10

-Front Raise 2*10
-Bent Over dumbell side raise 2*10
-Shrugs 2*10
-Seated Dumbell shoulder press 2*10
-Arnold Press 2*10

2) Chest
-Push up 3*10
-Dumbell Chest Press 2*10
-Bar Chest Press 2*10
-Dumbell Fly 2*10

3) Biceps
-Dumbell Curl 2*10
-Barbell Curl 2*10
-Hammer Curl 2*10
-Concentration Curl 2*10
-Zottman Curl 2*10
-Forearms 2*10

4) Triceps
-Barbell Extension 2*10
-French Press 2*10
-One arm overhead extension 2*10
-Bench Dip 2*10
-Diamond Push Up 2*10

5) Legs
-Dumbell squats 2*50
-Dumbell Lunges 2*50
-Leg Raise 2*50

6) Back
-Pull Ups
-Dumbell Bench Row
-Wide Dumbell Row
-Reverse Fly
-Deadlift
-Bentover Barbell Pull

7) Abs
-Plank 2*30
-Superman 2*30
-Twist Crunch 2*30
-Russian Twist 2*30
-Crawlers 2*30
-V Hold 2*30
-Heel Taps 2*30
-Leg Raise 2*30