Exercises

Programme A

Seated Bench Press
Prone Pull
Standing row
Front pull down
Prone fly
Leg press
Seated knee extension
Standing hamstring curl
Standing Bicep Curl
Tricep Push Down

Programme B

Pec deck
Seated Row
Inclined prone fly
Close grip pull down
Lunge
Butt kick
Bridging
Bicep curl with bar
Elbow extension

Programme C

Inclined DB press
One arm pull
Reverse Pec Deck
Upright row
Backward Lunge
Inclined DB curl
Dumbell shoulder press

Shoulder Pully Programme

Shoulder straight push
Shoulder straight pull
Shoulder medial rotation
Shoulder lateral rotaton

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