Wednesday

Day 2: Upper Body (Back, Biceps, Shoulders - Light Weights)

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3. Lat Pulldowns: 3 sets x 10 reps.
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6. Seated Cable Rows: 3 sets x 10 reps.
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9. Dumbbell Bicep Curls: 3 sets x 12 reps (use lighter weights).
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12. Seated Dumbbell Press (for shoulders, very light weight): 3 sets x 10 reps.
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15. Reverse Flyes (machine or dumbbells, light weight): 3 sets x 12 reps.
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18. Cable Face Pulls: 3 sets x 12 reps.
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21. Hammer Curls (with dumbbells): 3 sets x 12 reps