Rabu

Upright Row - Dumbbell

1 set × 4×10-12 reps

Bicep Curl - Dumbbell

1 set × 3×10-15 reps

Push-Up (Wide)

1 set × 3×10 reps

Lateral Raise - Dumbbell

1 set × 3×12-15 reps

Bicep Curl (Harop)

1 set × 2×20s

Plank

1 set × 1min