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Description

10 - 12 Reps 6 - 8 Reps ( HEAVY weight ) Do warm up set with very light weight for each excersize


Exercises

Set 1: 3 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
20 seconds
Seated Dumbbell Press
Seated Dumbbell Press
30 seconds
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Rest
Rest
20 seconds
Seated Bicep Curls
Seated Bicep Curls
30 seconds
Rest
Rest
20 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
20 seconds

Set 3: 3 rounds
Air Bike Crunches
Air Bike Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Rest
Rest
20 seconds

Set 4: 3 rounds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
20 seconds


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