Warmup
5 mins rowing
Lunge 10kg dumbbells 3 sets 10 reps
Lateral 5 kg dumbbells fly 3 sets 15 reps
Frontal raises 6kg cable machine 3 sets 10 reps 8 reps 6 reps
Calf raises 10 kg dumbbell 3 sets 10 reps
Tyre flips 3 sets 10 reps
Shoulder press 6kg dumbbells 3 sets 20 reps
Walking lunge 3 sets 10 meter
3 sets 10 reps
1. Shoulder taps
2. Walking shoulder taps
3. Monkey crawl
Resistance machine 42kg 3 sets 8 reps
Cooldown
Treadmill 5 min
Stretch Body parts shoulders and legs