Updated Strength Training Routine

Upper Body Workout

lying dumbbell row - 10, 12.5, 15, 17.5, 15
bent over barbell row - 20

barbell bench press – 17.5, 20, 22.5, 25, 22.5
dumbbell fly - 10

dumbbell shrug- 7.5, 10, 12.5, 15, 12.5
front raise - 7.5

barbell curl - 12.5, 15, 17.5, 20, 17.5
hammer curl – 7.5

lying triceps extension - 7.5, 10, 12.5, 15, 12.5
triceps kickback – 7.5

Lower Body Workout

leg extension – 22.5, 25, 27.5, 30, 27.5
swiss ball squat

lying leg curl – 15, 17.5, 20, 22.5, 20
straight leg dead lift - 20

standing calf raise - 0, 10, 15, 20, 15
reverse calf raise

crunch on ball - 5, 7.5, 10, 12.5, 10
reverse crunch