weight training (Bowflex ) 40:00 [3]
Incline bench 100,110,120 sets of 10
Flys 90,100,110 sets of 10
Delts 100,110,120 sets of 10
Shoulder shrugs 120,130,140 sets of 10
Side raises 10 3 sets of 10
Rotator internal 10,20,25 sets of 10
Rotator external 5,10,15 sets of 10
Biceps reverse curls 15,20,25 sets of 10
Standard curls 25, 30,35 sets of 10 20
Triceps pull-down 30,35,40 sets of 10
Lat pull-downs (wide grip) 80,90,100 sets of 10
Lat pull-downs (narrow grip) 80,90,100 sets of 10