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Exercises

Set 1: 1 round
Bench Press
Bench Press
40 seconds
Rest
Rest
10 seconds
Dumbbell Fly
40 seconds
Rest
Rest
10 seconds
One Arm Dumbbell Row - Left
40 seconds
Rest
Rest
10 seconds
One Arm Dumbbell Row - Right
40 seconds
Rest
Rest
10 seconds
Leg Extension - Left
40 seconds
Rest
Rest
10 seconds
Leg Curl - Left
40 seconds
Rest
Rest
10 seconds
Leg Curl - Right
40 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
10 seconds
Dumbbell Overhead Press
Dumbbell Overhead Press
40 seconds
Rest
Rest
10 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
40 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
40 seconds
Rest
Rest
10 seconds
Tricep Extension - Left
Tricep Extension - Left
40 seconds
Rest
Rest
10 seconds
Tricep Extension - Right
Tricep Extension - Right
40 seconds
Rest
Rest
10 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute
Rest
Rest
10 seconds
Dumbbell Pull Over
40 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
10 seconds
Lying Torso Twist
Lying Torso Twist
30 seconds
Rest
Rest
10 seconds
Cat Cow
Cat Cow
30 seconds


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