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Exercises

Set 1: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds

Set 2: 2 rounds
Supine Dumbbell Chest Press
Supine Dumbbell Chest Press
1 minute
Rest
Rest
10 seconds
Renegade Row with Push-up
Renegade Row with Push-up
1 minute
Rest
Rest
10 seconds
Dumbbell Fly
1 minute
Rest
Rest
10 seconds
Supermans
Supermans
1 minute
Rest
Rest
10 seconds

Set 3: 2 rounds
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
10 seconds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
Rest
10 seconds
Overhead Press
Overhead Press
1 minute
Rest
Rest
10 seconds

Set 4: 2 rounds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
10 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
10 seconds


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