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Exercises

Set 1: 5 rounds
Arnold Presses 5X5
1 minute
Rest
45 seconds

Set 2: 4 rounds
Front Raises 4X 20 15 12 10
1 minute
Rear Delt Flyes (On incline bench) 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 3: 4 rounds
Upright Rows 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 4: 4 rounds
Bar Curls 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 5: 4 rounds
Incline Dumbell Curls 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 6: 4 rounds
Hammer Curls 4 X 20 15 12 10
1 minute
Close Grip Bench 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 7: 4 rounds
Tricep Push Downs 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 8: 4 rounds
L. Arm Tri Extensions 4 X 20 15 12 10
1 minute
R.arm Tri Extensions 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 9: 4 rounds
Wrist Curls 4 X 20 15 12 10
1 minute
Reverse Wrist Curls 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 10: 5 rounds
Decline Sit Ups 5 X 25
1 minute
Rest
45 seconds


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