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Exercises

Set 1: 1 round
Isometric Bicep Curls
Weights: Light
Isometric Bicep Curls
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Isometric Bicep Curls
Weights: Moderate
Isometric Bicep Curls
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Push Press
Weights: Light
Dumbbell Push Press
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Extensions
Weights: Light
Tricep Extensions
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Bench Dumbbell Fly
Weights: Light
Bench Dumbbell Fly
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps

Set 2: 1 round
Isometric Bicep Curls
Weights: Light
Isometric Bicep Curls
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Isometric Bicep Curls
Weights: Moderate
Isometric Bicep Curls
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Push Press
Weights: Light
Dumbbell Push Press
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Extensions
Weights: Light
Tricep Extensions
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Bench Dumbbell Fly
Weights: Light
Bench Dumbbell Fly
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
10 reps
Weights: Maximum
Dumbbell Shrug
10 reps


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