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Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
45 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
45 seconds
Small Forward Arm Circles
Small Forward Arm Circles
45 seconds

Set 2: 3 rounds
Alternating Bent Over Rows
Alternating Bent Over Rows
10 reps
Bench Dumbbell Fly
Bench Dumbbell Fly
10 reps
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Chair Tricep Dips
Chair Tricep Dips
20 reps
Pull-Ups
Pull-Ups
10 reps
Push-Ups
Push-Ups
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Bicep Curls
Bicep Curls
10 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
10 reps
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
10 reps
Rest
Rest
1 minute


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