Monday

Push-Up

1 set × 4×10 reps

Shoulder Press - Dumbbell

1 set × 3×10-12 reps

Floor Press - Dumbbell

1 set × 3×10-12 reps

Triceps Extension (Decline) - Dumbbell

1 set × 3×12-15 reps

Push-Up Hold

1 set × 2×20-30 reps

Plank

1 set × 1 reps