Chest: Dumbbell Bench Press

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CHEST

Dumbbell Bench Press


1 warm up set using a light weight: 15 reps

4 sets: 8-10 reps

https://www.youtube.com/watch?v=ZzFblmTUxYU

Dumbbell Fly
1 warm up set using a light weight: 15 reps

4 sets: 8-10 reps

https://www.youtube.com/watch?v=eozdVDA78K0

Incline Dumbbell Press


3 sets: 8-10 reps

https://www.youtube.com/watch?v=ggJycLjz01E

Incline Dumbbell Fly


3 sets: 8-10 reps

https://www.youtube.com/watch?v=bDaIL_zKbGs

Dumbbell Pull Overs


3 sets: 8-10 reps

https://www.youtube.com/watch?v=q0649cV-yxM

BICEPS
EZ Bar Curl (Inside Grip)
1 warm up set using a light weight: 15 reps

4 sets: 8-10 reps

https://www.youtube.com/watch?v=zG2xJ0Q5QtI
EZ Bar Curl (Outside Grip)
3 sets: 8-10 reps

https://www.youtube.com/watch?v=aEscWJ3dS3w

Hammer Curls
3 sets: 8-10 reps

https://www.youtube.com/watch?v=zC3nLlEvin4

TRICEPS

Tricep Extension with rope


1 warm up set using a light weight: 15 reps

4 sets: 8-10 reps

https://www.youtube.com/watch?v=zoU-NBo1OI8

Tricep Extension with straight bar


3 sets: 8-10 reps

https://www.youtube.com/watch?v=ABsOUhX4j-U

Triceps pushdowns: Dips machine


3 sets: 8-10 reps

https://www.youtube.com/watch?v=F3OK3KA2NZM

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