Day 1
EXERCISE |
SETS |
REPS |
| Push Up | 3 | To Failure |
| Wide Grip Pull Ups | 3 | To Failure |
| Dumbbell Shoulder Press (Standing) | 3 | 12 |
| Dumbbell Curl (Standing) | 3 | 12 |
| One Arm Tricep Extension (Standing) | 3 | 12 |
Day 2
EXERCISE |
SETS |
REPS |
| Push Up | 2-3 | To Failure |
| One Arm Dumbbell Row | 2-3 | To Failure |
| Dumbbell Lateral Raise | 2-3 | 12 |
| Dumbbell Curl Seated | 2-3 | 12 |
| Dumbbell Kickbacks | 2-3 | 12 |
| Dumbbell Lunges | 3 | 20 |
Day 3
EXERCISE |
SETS |
REPS |
| Push Up | 2-3 | To Failure |
| Close Grip Pull-ups | 2-3 | To Failure |
| Dumbbell Front Raise | 2-3 | 12 |
| Hammer Curls (Standing) | 2-3 | 12 |
| Dips Behind the Back | 2-3 | 12 |
| Dumbbell Squats | 3 | 20 |
