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Exercises

Set 1: 4 rounds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
30 seconds
Rest
Rest
15 seconds

Set 2: 4 rounds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
15 seconds

Set 3: 4 rounds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
30 seconds
Rest
Rest
15 seconds

Set 4: 4 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
15 seconds

Set 5: 4 rounds
Dumbbell Bench Press
Dumbbell Bench Press
30 seconds
Rest
Rest
15 seconds

Set 6: 4 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
15 seconds

Set 7: 4 rounds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 seconds
Rest
Rest
15 seconds

Set 8: 4 rounds
Ab Ball Raises
Ab Ball Raises
30 seconds
Rest
Rest
15 seconds

Set 9: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
30 seconds
Rest
Rest
15 seconds

Set 10: 4 rounds
Barbell Shrug Behind the Back
30 seconds
Rest
Rest
15 seconds

Set 11: 4 rounds
Finger Tension Squeezes
Finger Tension Squeezes
30 seconds
Rest
Rest
15 seconds

Set 12: 4 rounds
Fast Crunches
Fast Crunches
30 seconds
Rest
Rest
15 seconds


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