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CHEST

Incline dumbbell press

3 sets

10 reps

BACK

Dumbell row

4 sets

4 reps

SHOULDERS

Face pull

5 sets

12 reps

BICEPS

Hammer curl

4 sets

2 reps

TRICEPS

Dumbbell overhead extension (single arm)

2 sets

4 reps

QUADS

Front squat

4 sets

10 reps

HAMSTRINGS

Reverse plank

5 sets

10 reps

CALVES

Seated calf raise

2 sets

8 reps

GLUTES

Glute bridge

2 sets

6 reps

ABS

Laying leg raise

2 sets

4 reps