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Shoulders
Big boy Machine (Front & Back) 5-5-5
0-0-0
Dumbell (Falcon) 5-5-5
Dumbell (Cover Up) 5-5-5
Dumbell (Up wards) 2.5-5-5
Dumbell (Shoulder Shrug) 5-5-5
Arms & Triceps
Dumbell 1-2 1-2 5-5-7.5
Dumbell Knee Support 1 - 1 5-5-7.5
Straight Bar (Standing Up) 5-5-5
Curl Bar (In Support Sofa) 5-5-5
dumbell one arm behind (sitting down) 5-5-7.5
dumbell both arms behind (standing up) 7.5-10-10
Leg
Squat (Big Boy Machine)
Lay Upside Down (Push Machine)
Lay Back (Up Down Machine)
Lay Opposite (Wound Machine)
Chest
Straight Laying (Bar) 5 / 7.5 x2
Upside Down Laying (Bar) 5 x2
Slanted Laying (Bar) 5 / 7.5 x2
Lie Down (Dumbell Punch) 5 / 7.5 x2
Lie Down (Dumbell Curve Motion Above Head) 7.5 / 10 / 12.5 x1
Back
Popular Machine (Front & Back) 4-4-5 / 3-3-4
Pulling (Opposite machine) Machine 4-4-5
Lay Chest Pull Machine
5-5-7.5
Dumbell Doggy (One dumbell Each) 5-7.5-7.5
Thigh Support opposite Sit Up 15-15-15
Cardio
Treadmill 10mins
Cycle 20 cals
Situp 45
Spin Machine 45-45
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