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Exercises

Set 1: 2 rounds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
1 minute
Transition
Transition
20 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
1 minute
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
1 minute
Rest
Rest
20 seconds
Bench Dips
Bench Dips
30 seconds
Transition
Transition
20 seconds
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
1 minute
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
1 minute
Transition
Transition
30 seconds

Set 2: 2 rounds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
45 seconds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
45 seconds
Rest
Rest
30 seconds
Bench Dips
Bench Dips
30 seconds
Transition
Transition
15 seconds
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
45 seconds
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
45 seconds
Transition
Transition
30 seconds

Set 3: 2 rounds
Kneeling Right Arm Rows
Weights: Maximum
Kneeling Right Arm Rows
20 seconds
Kneeling Left Arm Rows
Weights: Maximum
Kneeling Left Arm Rows
20 seconds
Transition
Transition
15 seconds
Left Concentrated Bicep Curls
Weights: Maximum
Left Concentrated Bicep Curls
15 seconds
Right Concentrated Bicep Curls
Weights: Maximum
Right Concentrated Bicep Curls
15 seconds
Transition
Transition
30 seconds

Set 4: 2 rounds
Hammer Curls
Weights: Moderate
Hammer Curls
45 seconds
Rest
Rest
20 seconds
Bicep Curls
Weights: Moderate
Bicep Curls
45 seconds
Transition
Transition
30 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
45 seconds
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
45 seconds
Rest
Rest
45 seconds

Set 5: 2 rounds
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
45 seconds
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
45 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Bicep Stretches
Bicep Stretches
1 min 15 secs
Tricep Stretches
Tricep Stretches
1 min 15 secs


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