Week2 Day 1 Chest • Airdyne bike (slow) 10min • Banded superset • 10 rotator cu ff with Superband (outward rotation) • 10 rotator cu ff with Superband (in rotation) • • Bottom under press 8x3 • Barbell bench press 12-8-6-10 rep • Incline dumbbell press 10x3 • Chest fl ys with cables 10x3 • Dragon kicks (bench leg raises) 15x3 • Day2 Back • Rowing (warm up) 10 min • Banded combo • 10 straight arm pulldown (banded) • 10 wide upper back pull • 10 lateral wood chop rotation (10 each direction) • Narrow grip lateral pulldown 10x3 • Barbell row 3x10 • Reverse fl y on incline bench 10x3 • Kneeling halo 10x3 • Rolling one tuck 1minx3 • Day3 Arms • Treadmill warm up 10min • Superband combo • 15 bicep curl (superband) • 15 overhead tricep extension (superband) • • Alternating dumbell bicep curl (8 each arm)x3 • Dumbell skull crusher 10x4 • Dumbell bicep curl (back fl at) 10x3 • tricep push down straight bar10x4 • Bicep curl drop set (Superband) F-F rep x2 • Rotation twist with leg kicks 20x3 Day4 Legs • Deadmills - 10min • Banded side step 20x3 • Banded skater walk 20x3 • Deadlift with dumbbells 10x4 • Bulgarian split squat 8x3(each leg) • Leg extension machine 10x3 • Stir the pot 1minx3 Day5 Chest • Airdyne bike (slow) 10min • Banded superset • 10 rotator cu ff with Superband (outward rotation) • 10 rotator cu ff with Superband (in rotation) • • Dumbbell bench10x4 • Incline Barbell chest press 10x3 • Idumbbell fl ys on fl at bench 10x3 • Dragon kicks (bench leg raises) 15x3