Standing DB curl -- 3 sets/12 reps
Standing overhead DB press- 3 sets/ 12 reps
Bent over DB rows -- 3 sets/ 12 reps
Flat Bench DB press 3 sets/ 12 reps
DB squats -- 3 sets/ 12 reps
DB tricep supine (skull crushers) -- 3 sets/ 12 reps
Standing DB Side Raise -- 3 sets/ 12 reps
DB twist curls -- 3 sets/ 12 reps
DB lunges- 3 sets/ 12 reps
Incline Bench DB press- 3 sets/ 12 reps
One are triceps extension- 3 sets/ 12 reps
Lawnmowers (one arm rows)- 3 sets/ 12 reps
Standing overhead DB press- 3 sets/ 12 reps
Bent over DB rows -- 3 sets/ 12 reps
Flat Bench DB press 3 sets/ 12 reps
DB squats -- 3 sets/ 12 reps
DB tricep supine (skull crushers) -- 3 sets/ 12 reps
Standing DB Side Raise -- 3 sets/ 12 reps
DB twist curls -- 3 sets/ 12 reps
DB lunges- 3 sets/ 12 reps
Incline Bench DB press- 3 sets/ 12 reps
One are triceps extension- 3 sets/ 12 reps
Lawnmowers (one arm rows)- 3 sets/ 12 reps
Goblet Squat 4x20
Plank Row 4x10-15
Chest Press/Pullover Combo 4x12
(Chestbursters)
Standing One Arm Shoulder Press 4x15
Lying Tricep
Extensions 4x10
Alternating Supinated
Dumbbell Curls 4x10
Single Leg Calf
Raises 4x15
Weighted Ab
Crunches 4x25