Shoulder workout #1

 Reverse fly (2feet)4x12-15 15-Blue,yellow

 Dumbbell Arnold press (seated or standing) 4x12-15 /superset/ max-12kgx12
 Barbell front raise 4x15, 15-6kg, 12-7.2kg
 Dumbbell upright row 4x15-12, 15-6kg, 12-7.5kg
 Resistance Side shoulder raise 4x10-12 – 12-Red,green 10 – Blue,Red
 Resistance Rear delt row (from door bottom seated) 4x12 –15- Except black, 12 – All

Shoulder workout #2

 Front shoulder raise (2feet, hand up)4x12-15 15- Blue, 12- Blue,Yellow
 Barbell Reverse press 4x15-12, Standing 15-6kg, 12-9.7kg
 Dumbbell alternated Front raise 4x12-10, 12-6kg, 10-7.2kg
 Dumbbell Side laterial raise 4x12-6kg
 Resistance Slicers 4x15(2feet)– Blue /superset/
 Barbell rear delt row /superset/ 4x15-12, 15-12kg, 12-15.7kg

Shoulder workout #3

 Barbell military press (seated or standing) 4x12-15, Standing 15-8.5kg, 12-11kg

 Dumbbell Reverse press 4x15-12, 15-7kg, 12-8.5kg
 Alt high front raise 4x10-12 –Green, Red, 10-Green,Blue (1feet)
 Barbell upright row 4x15-12, 15-8.5kg, 12-11kg
 Dumbbell Side laterial raise 4x15-6kg
 Resistance Rear delt row(with door) 4x15 15-green, 12-blue

Shoulder workout #4

 Dumbbell shoulder raise 4x15-12, 15-7kg, 12-8.5kjg

 Dumbbell Palms-In alternated shoulder raise (seated or standing) 4x12-10, 12-6kg, 10-7kg
/superset/
 Barbell hands up raise 4x15-12, 15-5kg, 12-6kg, /superset/
 One arm barbell side raise 4x12
 Wide upright row 4x12-15(2feet) - Blue, Green, 12- Except black, RED Close upright row 4x15
 Dumbbell delt row 4x15-12, 15-6klg, 12-7kg

Tricep workout #1

 Pull up dips 4x12-15

 Dumbbell lying triceps extension 4x15-12, 15-6kg, 12-7kg
 One dumbbell tricep extension /seated or standing/ 3x15-12kg
 Reverse grip straight up 3x12 – Red, green, blue (with suspension training aid, from door
bottom)
 Standing tricep pushdown 3x15 -except black, blue
 Dumbbell triceps kickback 3x12 6kg
Tricep workout #2

 Bench dips 4x15 with chair

 Barbell lying tricep /forehead/ - 4x15-12, 15-7.2kg, 12-8.5kg /superset/
 Barbell close grip bench press - 4x20-15, 20-7.2kg, 15-8.5kg /superset/
 Single handed resistance extension 4x15-12, 15-Black,Red,Blue 12- Black,Red, Blue,Green
 Reverse grip pushdown(new resistance band) - 3x10-12 – 12- Except blue, yellow
(seated&staning)
 Resistance Kickbacks (2feet)– 4x12-15 – 15-Yellow,green 12-Green,red

Tricep workout #3

 Chair seated tricep press(new resistance band) 4x12-15-Red,Yellow,black 12- Red,Yellow,black,

green
 Barbell tricep extension /seated or standing/
 Dumbbell lying tricep extension from chest
 Dumbbell One-Arm tricep extension /seated or standing/
 Extended alt reverse grip downward ext. 3x12 – Red, green, blue
 Alt reverse grip kickback hold 4x10 – Black, blue

Chest workout #1 (push ups)

 Step push ups 4x12

 Chair decline push ups 4x12
 Resistance Reverse grip push up 4x12 Except black
 Diamiond push ups 4x12
 Standing lower chest fly 4x1-12 – Red,Green
 Over unders 4x16 - All (new resistance band)

Chest workout #2

 Barbell bench press 4x20-16 16-24kg

 Dumbbell incline bench press 4x15-12 12-12kg, 15-9.5kg
 Dumbbell decline bench press 4x15-12 12-12kg, 15-9.5kg
 Valley press (from door) 4x15 All (new resistance band) /superset/
 Landmine middle chest press 4x15-12 /superset/
 Triple pulse fly – 4x10 - All (new resistance band)

Chest workout #3

 Dumbbell bench press 4x15-12, 15-12kg, 12-17kg

 Reverse grip press 4x15-12, new resistance band 15-Except red, 12-All /superset/
 Dumbbell middle chest raise from bench /superset/ 4x16-12kg
 Incline barbell bench press 4x15-12, 15-15kg, 12-18, /3th hole/
 Dumbbell incline bench fly 4x15-12, 15-6kg, 12-7kg
 Resistance chest fly (from door) – 4x15, new resistance band All
 Chest workout #4

 Dumbbell neutral bench press

 Alt extended press combo 4x16-12, 16-Except blue, 12-All (new resistance band)
 Dumbbell incline neutral grip press
 Dumbbell bench fly
 One dumbbell bench pullover

Biceps workout #1

 Bicep pull up curl 3x8-12

 Resistance Alt hold curl 4x8, 12 (arm blaster)– Red, Blue, 8- Red,blue,yellow, (1feet)
 Reverse barbell biceps curl 4x15-12m 15-6kg, 8.5kgx12
 Dumbbell Hammer curl 4x15-12, 15-7.2kg, 12-8.5kg
 Dumbbell Concentrated curl 3x12 6kg

Biceps workout #2

 Barbell biceps curl 4x15-12, Far-15x6kg, 12-9.kg

 Dumbbell Seated biceps curl 4x15-12, 15-6lkg, 12-7.2kg
 Resistance Reverse bicep curl 3x12 12 – Red, Blue, Yellow w/Arm blaster, 1feet
 Dumbbell Preacher curl 3x12-15, 15-6kg, 7.2kgx12 /superset/
 Resistance Drag curl 3x12-15(2feet) –Except Green, Black, 12- Except black, /superset/

Biceps workout #3

 Biceps chin-ups 3x10-12

 Resistance Low to mid, mid to high curl 4x10-12 – Red,green,yellow 10- Red,green,blue /2feet/
 Dumbbell alternating Incline seated biceps curl 4x10-12, 12-6kg, 10-7kg
 Barbell hammer curl 4x15-12, 15-12kg, 12-14.5kg
 Resistance Inward curl(2 feet) 3x15 - Red, Blue

Biceps workout #4

 Dumbbell biceps curl (one at a time or alternated)

 Barbell prone benched curl
 Dumbbell Reverse biceps curl
 Resistance Hammer curl – 4x10-12 – Black, Blue, 10- Black,blue,green (2feet)
 Resistance wide curl 4x15

Back workout #1

 Back wide grip pull ups 3x8-10

 Dumbbell deadlift
 Reverse hand barbell row
 Barbell shrug
 Kneeling close row(to chest) 4x12-15, 15-Red, Blue, Green 12- Except yellow
 Extended high side downs 3x15 – Except black
Back workout #2

 Alt. palms back Y back hold 4x10-12 – 12-Red, Blue, Yellow, 10-Green,red,blue
 Barbell row 5x16-12, 16-12kg, 15-20.5kg , 12-24kg
 Barbell deadlift 3x12 24kg
 Reverse hand dumbbell row 3x15 – 9.5kg
 Dumbbell one arm bench row 4x12 -9.5kg /superset/
 Underhand row 4x15 15-blue,red,green 12-except black /superset/

Back workout #3

 Back pullups 3x8-10

 Dumbbell row 4x15-12, 15-6kg, 12-
 Barbell Landmine back row/superset/ 4x16x12kg
 Dumbbell shrug /superset/ 4x16x12kg
 Seated lat pulldown 4x12-15-Excep black and plus black(new), 12-Except black and +(black, blue)
 Straight arm pull down 4x12-15 15-Red, blue, green 12- Except black

Suspension training abs workout (3-4 rounds)

 Knee tucks x20

 Pike double x10
 Spartan crouch x20
 Runner x40
 Cross-body single leg kick x10
 Plank x20counts

Jordan Yeoh’s fat burning abs circuit 3-4 round

 Cycling crunch – 15
 Alternate toe touch – 16
 Dynamic plank - 16
 Flutter kick – 15
 Russian twist – 15
 High knee up – 20
 Knee tuck jump – 10