【Weight training exercises】 Standing Back Flyes - With Bands: 16 reps. front push alternately with band: 20 reps. One arm incline dumbbell biceps curl (12.64 kg): right 13 reps, left 12 reps. One arm dumbbell bent-over-row (12.64 kg): right 13 reps, left 14 reps. one-hand dumbbell chest press(12.64 kg): right 15 reps, left reps. one-hand dumbbell chest fly (10.57 kg): right 5 reps, left 5 reps. One-Arm Lying Dumbbell Triceps Extension (10.57 kg): right 7 reps, left 7 reps.
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