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Exercises

Set 1: 3 rounds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Rest
Rest
15 seconds
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
10 reps
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
10 reps
Rest
Rest
20 seconds

Set 2: 3 rounds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
10 reps
Rest
Rest
15 seconds
Overhead Press
Weights: Moderate
Overhead Press
10 reps
Rest
Rest
15 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Rest
Rest
20 seconds

Set 3: 3 rounds
Shrug
10 reps
Rest
Rest
15 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
10 reps
Rest
Rest
15 seconds
Medicine Ball Chops
10 reps
Rest
Rest
15 seconds


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