Chest:

1. Pushups
Set 1: With feet elevated on Stability Ball – 15 reps
Sets 2 and 3 On the floor – 12 reps

2. Incline Press at Smith Machine
Sets 1 to 3 – 12 reps – 15 kg
4th Back Off Set – 10 kg – 20 reps

3. Dumbbell Press
Sets 1 to 3 – 12 reps – 20#
4th Back Off Set – 18 reps – 15#

4. Cable Cross Over High Pulley
Set 1 – 10# – 16 reps
Set 2 – 20# – 12 reps

5. Bent Arm Pull Over on Stability Ball
2 Sets – 12 reps – 20#

Shoulder

6. Overhead Press
3 sets – 20# – 12 reps
Back Off Set – 15# – 16 reps

7. Side Lying Lateral Raise on Stability Ball
Set 1 – 3 kg – 8 reps
Set 2 – 2 kg – 16 reps

8. Lateral Raise with elbows bent
Set 1 – 3 kg – 16 res
Set 2 – 5 kg – 15 reps

9. Bent Over Rear Delt Fly
3 sets – 3 kg – 12 reps

Stretches