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Description

Wednesday


Exercises

Set 1: 3 rounds
Back Flies
1 minute
Rest
Rest
10 seconds

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
1 min 10 secs
Isometric Bicep Curls
Isometric Bicep Curls
1 min 10 secs
Half-way lift 2
1 min 10 secs
Rest
Rest
1 min 10 secs

Set 4: 1 round
Overhead Press
Overhead Press
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Seated Cable Row
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Tricep Kickbacks
Tricep Kickbacks
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbell Back Row
Dumbell Back Row
1 min 10 secs
Barbell Shoulder Press
Barbell Shoulder Press
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes
Rest
Rest
1 minute

Set 7: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Cable Lat Pull Down
30 seconds
Rest
Rest
1 minute

Set 8: 1 round
Burpees
Burpees
1 minute
Rest
Rest
1 minute

Set 9: 1 round
Jumping Jacks
Jumping Jacks
1 min 10 secs
Burpees
Burpees
1 min 10 secs


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