Program
1. Monday
Pecs&Shoulders
Dumbbell Squeeze Bench Press
3 sets - 10 reps
Dumbbell Fly
3 sets - 10 reps
Dumbbell Decline Bench Press
3 sets - 10 reps
Chest Dip
3 sets - 8 reps
Pike Push up
3 sets - 8 reps
Arnold Press
3 sets - 8 reps
Lateral Raise
3 sets - 8 reps
Tuck Up
2 sets - 12 reps
Hollow Hold
2 sets
Seated In Out Leg Raise on Floor
2 sets - 12 reps
Lying Glute Stretch
2 sets
A
Abs Bench+Bar
Leg Raise Dragon Flag
3 sets - 8 reps
Extra Decline Sit-up
3 sets - 12 reps
Decline Leg Hip Raise
3 sets - 8 reps
Elevated Pike Hold
3 sets
Vertical Sit-Up (male)
3 sets - 8 reps
Captains Chair Straight Leg Raise
3 sets - 10 reps
Hanging Toes to Bar
3 sets - 6 reps
Front Lever
3 sets - 15 reps
Workouts in program
Pecs&Shoulders
11 Exercises
A
Abs Bench+Bar
8 Exercises