Day 1
EXERCISE |
SETS |
REPS |
| Bench Press | 3 | 12-15 |
| Dumbbell Fly | 2 | 12-15 |
| Wide Grip Pulldown | 2 | 12-15 |
| Close Grip Pulldown | 2 | 12-15 |
| Dumbbell Shoulder Press | 3 | 12-15 |
| Upright Rows | 2 | 12-15 |
| Dumbbell Curl Seated | 3 | 12-15 |
| Dumbbell Tricep Press | 3 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Dumbbell Bench Press | 4 | 12-15 |
| Wide Grip Pulldown | 2 | 12-15 |
| Close Grip Pulldown | 2 | 12-15 |
| Bent Over Lateral Raise | 2 | 12-15 |
| Dumbbell Shrugs | 2 | 12-15 |
| Hammer Curls | 2 | 12-15 |
| Tricep Pressdown with Rope | 2 | 12-15 |
| Squat | 4 | 12-15 |
| Machine Leg Press | 4 | 12-15 |
