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