Home Workout

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Flat Bench Press and Dumbbell Pullover

Dumbbell Row and Bench Push Ups

Dumbbell Upright Row and Medial Rotations

French Press and Dumbbell Curls

Wall Sit 90 seconds

Sissy Squats and Squat Jumps

Sumo Squats and Sissy Squats

Alternating Jump Lunge

Pulse Squat with Press

4 rotations of exercise group 25 reps each

Medial Rotations

Bent Over Laterals

Dumbbell Upright Rows

Barbell Push Press and Rear Deltoid Machine

4 sets of 16 reps each

Skull Crushers

Dips 

Cable Rope Curls

Dumbbell Curls

4 sets of 20 reps each

Leg Extensions and Leg Curls

Lunges or Alternating Jump Lunges

Wall Sit

Squat, Side Lunge, Lunge

4 sets of 20 reps each