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Exercises

Set 1: 3 rounds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
25 seconds
Rest
Rest
12 seconds
Chest Press
Chest Press
25 seconds
Rest
Rest
12 seconds
Pull-ups
Pull-ups
25 seconds
Rest
Rest
12 seconds
Tricep Dips
Tricep Dips
25 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Rest
Rest
20 seconds
Dumbbell Curls
20 seconds
Rest
Rest
12 seconds
Dumbbell Fly
20 seconds
Rest
Rest
12 seconds
Pull-ups
Pull-ups
20 seconds
Rest
Rest
12 seconds
Dumbbell Tricep Extensions
20 seconds

Set 3: 1 round
Rest
Rest
1 min 10 secs
Shadow Boxing
Shadow Boxing
8 minutes


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