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Exercises

Set 1: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
45 seconds

Set 2: 1 round
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
10 reps
Rest
Rest
45 seconds
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
10 reps
Rest
Rest
45 seconds
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
8 reps
Rest
Rest
45 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
8 reps
Rest
Rest
45 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
8 reps
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
45 seconds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
45 seconds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
1 minute

Set 5: 1 round
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Rest
Rest
20 seconds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Rest
Rest
20 seconds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Rest
Rest
20 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Rest
Rest
20 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Rest
Rest
20 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps

Set 6: 1 round
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
20 reps
Rest
Rest
20 seconds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
20 reps
Rest
Rest
20 seconds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
20 reps


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