CHEST
Incline bench press
2 sets
2 reps
BACK
Single arm pulldown
4 sets
4 reps
SHOULDERS
Side dumbbell raise
2 sets
1 rep
BICEPS
Preacher dumbbell curl
3 sets
2 reps
TRICEPS
Single arm cable pushdown
3 sets
2 reps
QUADS
Single leg lunge
2 sets
6 reps
HAMSTRINGS
Straight leg deadlift
3 sets
10 reps
CALVES
Donkey calf raise
2 sets
4 reps
GLUTES
Reverse plank
2 sets
2 reps
ABS
Side plank
5 sets
14 reps