First Cycle (first 2 weeks)
If you've been lifting recently then start with the weight you're most comfortable with, or try adding just a bit more in the last set.
We'll start using heavier weights on the next cycle where you can only do 10 reps only
1- Dumbbell Bench Press - 4 sets X 12 reps
2- Dumbbell Rows - 4 sets X 12 reps
3- Tricep Extension - 3 sets X 10 reps
4 - Seated Shoulder Press - 3 sets X 10 reps
5- Bicep Curls - 3 sets X 10 reps