SATURDAY

SHOULDER/-
Standing shoulder
press
TUESDAY THURSDAY FRIDAY -Dumbell upright
MONDAY WEDNESDAY row
TRICEP LEG BICEP -Bent Over reverse
CHEST BACK dumbbell fly
-Overhead tricep -Goblet Squad -Hammer Curl
-incline dumbbell -dumbbell row -Arnold Press
extension -Explosive reverse -Seated alternated
chest press -bent over double
-Seated dumbbell lounges curl
-Pec Dec arm dumbbell row ABS
kickback -Hinge Squat -Preacher Curl
-Weighted straight
arm crunch
-Reverse crunches
-Russian Twist
-Heel Tap

7.5 kg