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Exercises

Set 1: 1 round
Quad Stretches
Quad Stretches
45 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Tricep Stretches
Tricep Stretches
45 seconds

Set 2: 2 rounds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
15 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
30 seconds
Rest
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
15 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
15 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Rest
Rest
15 seconds
Bent Over Row
Bent Over Row
30 seconds
Rest
Rest
15 seconds
Dumbbell Squats
Dumbbell Squats
30 seconds
Rest
Rest
15 seconds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
15 seconds
Dumbbell Lunges
Dumbbell Lunges
30 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Quad Stretches
Quad Stretches
45 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Tricep Stretches
Tricep Stretches
45 seconds


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