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Exercises

Set 1: 2 rounds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
1 minute
Rest
Rest
15 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
45 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
45 seconds
Rest
Rest
45 seconds
Bench Dips
Bench Dips
30 seconds
Transition
Transition
30 seconds
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
40 seconds
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
40 seconds
Rest
Rest
45 seconds

Set 2: 2 rounds
Alternating Hammer Curls
Alternating Hammer Curls
45 seconds
Rest
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
30 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
45 seconds
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
45 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Bicep Stretches
Bicep Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds


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