Bride-Mode Day 17

Another workout to create that sexy back and those hour glass arms. Grab your Dumbbells, make sure its challenging. You will also need a pull up bar and cable machine.

Exercises

Set 1: 4 rounds

Weights: Heavy

Cable Lat Pull Down

10 reps

Weights: Heavy

Dumbbell Upright Rows

10 reps

Set 2: 3 rounds

Effort: Vigorous

Burpees

30 seconds

Rest

10 seconds

Set 3: 4 rounds

Weights: Heavy

Close Grip Lat Pull Down

10 reps

Weights: Heavy

Lateral to Front Raises

10 reps

Set 4: 3 rounds

Effort: Vigorous

Burpee Pull-Ups

30 seconds

Rest

10 seconds

Set 5: 4 rounds

Weights: Heavy

Bench Dumbbell Tricep Pull Overs

10 reps

Bench Dips

10 reps

Set 6: 3 rounds

Weights: Moderate

Push-Up to Row to Burpee

30 seconds

Rest

1 minute

Set 7: 4 rounds

Weights: Heavy

Tricep Kickbacks

10 reps

Weights: Heavy

Bicep Curls

10 reps

Set 8: 3 rounds

Effort: Vigorous

Surfees

30 seconds

Rest

10 seconds

Set 9: 1 round

Bicep Stretches

1 minute

Standing Chest Stretch

1 minute

Right Tricep Stretch

1 minute

Left Tricep Stretch

1 minute

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