| exercise | equipment | reps | sets |
| Shoulder raises | 4 kg dumbbells | 10 | 6 |
| Bicep curl | olympic bar 20kg | 10 | 6 |
| Shoulder press | olympic bar 30kg | 10 | 6 |
| Hammer Curls | 12 kg dumbbells | 6 | 6 |
| Bicep curl | suspension set | 10 | 6 |
| tricep overhead extension | suspension set | 10 | 6 |
| overhead extension | suspension set | 10 | 6 |
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