# Vishnus program 

## Biceps + Shoulders Thursday

Bicep Curl (Incline) · Bicep Curl (Hammer, Cross-Body) · Bicep Curl (Zottman) · Shoulder Press · Lateral Raise

### Workout

- 1 × 1 Bicep Curl (Incline) - Dumbbell
- 1 × 1 Bicep Curl (Hammer, Cross-Body) - Dumbbell
- 1 × 1 Bicep Curl (Zottman) - Dumbbell
- 1 × 1 Shoulder Press - Dumbbell
- 1 × 1 Lateral Raise - Dumbbell


## Upper body Push + Pull Friday

Upright Row · Floor Press · Press (Arnold) · Bicep Curl · Push-Up

### Workout

- 1 × 1 Upright Row - Dumbbell
- 1 × 1 Floor Press - Dumbbell
- 1 × 1 Press (Arnold) - Dumbbell
- 1 × 1 Bicep Curl - Dumbbell
- 1 × 1 Push-Up


## Chest + Triceps Tuesday

Floor Press · Fly · Triceps Extension (Standing, Overhead) · Push-Up

### Workout

- 1 × 1-20 Floor Press - Dumbbell
- 1 × 1-20 Fly - Dumbbell
- 1 × 1-20 Triceps Extension (Standing, Overhead) - Dumbbell
- 1 × 1 Push-Up


## Biceps + Back Monday

Bicep Curl · Hammer Curl · Concentration Curl · Row (Bent-Over)

### Workout

- 1 × 1-20 Bicep Curl - Dumbbell
- 1 × 1 Hammer Curl - Dumbbell
- 1 × 1 Concentration Curl - Dumbbell
- 1 × 1 Row (Bent-Over) - Dumbbell