MONDAY

CHEST TRICEPS SHOULDERS

1. Push ups

2. Triceps negative extensions

3. Overhead raises with dumbbells

4. Triceps positive extensions

5. Incline push ups

6. Seated overhead raises

7. Decline push ups

TUESDAY

BACK BICEPS

1. Pull ups

2. Wrist curls

3. Negative chin ups

4. Wrist curls

5. Chin ups

6. Shrugs

WEDNESDAY

LEGS ABS

1. Squats

2. Lounges

3. Reverse lounges

4. Crunches

5. Leg raises

THURSDAY

SHOULDERS ARMS

1. Band pull apart

2. Biceps curls

3. Triceps negative extensions

4. Forearms curls

5. Band lateral raises

6. Biceps curls
 7. Forearms curls

8. Triceps positive extensions

FRIDAY

CHEST BACK

1. Push ups

2. Band chest fly

3. Bad rear delt fly

4. Band single arm fly

5. Band row (stand on band and pull above)