Beginner
Barbell Bench Press
Barbell Pull up
Dumbbell row
Barbell Shrug
Dumbbell Bicep Curl
For Strength : 3 set X 5 Rep
For Bulking: 3 set X 18 Rep
Advance
Dumbbell Fly (Flat Bench)
Dumbbell Bench Press
Bodyweight Pull up (wide Grip)
Barbell Pullover
Dumbbell Raise lateral Incline
For strength : 3 set X 15 Rep
For Bulking : 3 Set X 18 Rep
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