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Description

Muscle builder


Exercises

Set 1: 1 round
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Jabs
Jabs
30 seconds
Crab To Touch
Crab To Touch
12 reps

Set 2: 2 rounds
Barbell Bicep Curls
Barbell Bicep Curls
40 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
30 seconds
Isometric Bicep Curls
Isometric Bicep Curls
40 seconds
Tricep Kickbacks
Tricep Kickbacks
40 seconds
Burpees
Burpees
10 reps
Rest
Rest
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Cable Tricep Push Down
40 seconds
Jump Rope (Forward)
Jump Rope (Forward)
45 seconds
Transition
Transition
45 seconds

Set 3: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Dumbbell Front Raises
Dumbbell Front Raises
40 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
40 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Kettlebell Upright Row
Kettlebell Upright Row
40 seconds
Overhead Press
Overhead Press
40 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Sit Throughs
Sit Throughs
15 reps
Recovery
Recovery
45 seconds

Set 4: 1 round
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Tricep Stretch with Bind
Right Tricep Stretch with Bind
30 seconds
Biceps Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds


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