Part 1 : Arm

Deltoids

1. Side Lateral Raises
2. Upright

3. Bent-Over Reverse Fly

4. Shoulder Press
5. Front Raise

Bicep

6. Bicep Curl

7. Lunge with Bicep Curl

Tricep

8. Tricep Extension

9. Overhead Tricep Extension

 

Part 2 : Chest

10. Crossover

11. High Crossover

12. Chest Press

Part 3 : Back

13. Straight-arm Pulldown

14. Straight-arm Pulldown