MONDAY

Chest and Triceps

Dumbbell Chest Press 4x8-12 reps

Dumbbell Chest Flies 4x8-12 reps

Dumbbell Tricep extensions 6 sets of 8-12 reps

WEDNESDAY

Back and Biceps

Wide Dumbbell Rows 4x8-12 reps

One Arm Dumbbell Rows 4x8-12 reps

Dumbbell hammer Curls 4x8-12 reps

FRIDAY

Shoulders and Legs

Dumbbell Shoulder Pres 4x8-12 reps

Dumbbell Front Raises 4x8-12 reps

Dumbbell Reverse Lunges 4x8-12

 reps

Dumbbell Squats 4x8-12 reps