All exercises are referenced from "Freeweight Training Anatomy_ An Illustrated

Guide to the Muscles Used while Exercising with Dumbbells, Barbells, and
Kettlebells and more ( PDFDrive ).pdf"

3 SETS (12-15 Reps 7-9kg)

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exercise 1
DUMBBELL CHEST PRESS or DUMBELL CHEST FLY . look on page 27 OR 30 of 'freeweight
training book pdf'.

exercise 2
One arm DUMBBELL ROW on bench or TWO arm DUMBBELL ROW by standing - look page 47 .

exercise 3
Dumbell shrug . look at page 57-58 .

exercise 4
DUMBBELL lateral raise < use lesser weight here 4.5-5kg each arm >

exercise 5
DUMBBELL front raise < use lesser weight here 4.5-5kg each arm >

exercise 6
SHOULDER press . refer to page 72-73

exercise 7
Use BARBELL with 5kg weights and perform UPRIGHT ROW . example on page 76.

exercise 8
DUMBBELL REVERSE FLY - < use lesser weight here 4.5-5kg each arm > . refer page 80.

exercise 9
DUMBBELL Bicep curls .

exercise 10
DUMBELL Hammer curls

-----------------use all the possible core exercises as available to you from

Athlean, 22 hard corp or less mills -----------