Project Nihar

CHEST + TRICEPS
DB Bench Press 4x10 DB Incline Press 3x10 DB Flyes 3x12 DB Overhead Triceps Extension 3x12 DB Skull Crusher 3x12

LEGS
DB Goblet Squat 4x10 DB Romanian Deadlift 4x10 DB Walking Lunges 3x12/leg DB Step-ups 3x12/leg DB Calf Raise 3x15

BACK + BICEPS
DB Bent-over Row 4x10 Single-arm DB Row 3x10/side DB Pullover 3x12 DB Bicep Curl 3x12 DB Hammer Curl 3x12

SHOULDERS
DB Shoulder Press 4x10 DB Lateral Raise 3x15 DB Front Raise 3x12 DB Rear Delt Fly 3x15 DB Shrugs 3x12

CORE
Weighted DB Russian Twist 3x20 DB Woodchopper 3x12/side Hanging Knee Raise 3x12 Plank 3x45sec DB Side Bend 3x15/side