Every exercise should be done for sets of 4 with reps of 8-12. This meaning you should do 8-12 bicep curls, take a rest and then repeat 4...

Warm up with resistance band Overhead press with dumbbells or barbells – 5 sets Lateral raises – 3 mins with no breaks Front delt raises...

Back and Biceps! Lat pull downs – 3 sets Behind the head lat pulls – 3 sets Landmine rows – 3 supersets Close grip rows Wide grip rows...