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Exercises

Set 1: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
45 seconds
Tricep Stretches
Tricep Stretches
45 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
45 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
45 seconds

Set 2: 2 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Rest
25 seconds
Tricep Pushdowns
45 seconds
Rest
Rest
25 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
25 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
25 seconds
Barbell Bicep Curls
45 seconds
Rest
Rest
25 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
1 minute

Set 3: 2 rounds
Lateral Pulldowns
1 minute
Rest
Rest
25 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
25 seconds
Seated Row (Machine)
45 seconds
Rest
Rest
25 seconds

Set 4: 1 round
Tricep Stretches
Tricep Stretches
45 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
45 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
25 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
25 seconds


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