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Exercises

Set 1: 1 round
Seated Bicep Curls
Seated Bicep Curls
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Undulations
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Reverse Dumbbell Fly
Reverse Dumbbell Fly
1 minute
Rest
Rest
30 seconds
Transition
Transition
1 minute

Set 2: 1 round
Seated Bicep Curls
Seated Bicep Curls
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Undulations
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Reverse Dumbbell Fly
Reverse Dumbbell Fly
1 minute
Transition
1 minute

Set 3: 1 round
Dumbbell Bench Press
1 minute
Rest
Rest
30 seconds
Dumbbell Bench Press
1 min 30 secs
Rest
30 seconds
Dumbbell Bench Press
1 min 30 secs

Set 4: 1 round
Dumbell Back Row
Dumbell Back Row
1 minute
Rest
30 seconds
Dumbell Back Row
Dumbell Back Row
1 min 30 secs
Rest
Rest
30 seconds
Dumbell Back Row
Dumbell Back Row
1 min 30 secs

Set 5: 1 round
Seated Bicep Curls
Seated Bicep Curls
1 minute
Rest
30 seconds
Seated Bicep Curls
1 min 30 secs
Rest
30 seconds
Standing Bicep Curl
1 min 30 secs
Transition
1 min 30 secs
Rest
Rest
1 min 30 secs


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