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Description

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
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps

Set 2: 3 rounds
Burpees
Effort: Vigorous
Burpees
30 seconds
Rest
Rest
10 seconds

Set 3: 4 rounds
Weights: Heavy
Close Grip Lat Pull Down
10 reps
Lateral to Front Raises
Weights: Heavy
Lateral to Front Raises
10 reps

Set 4: 3 rounds
Burpee Pull-Ups
Effort: Vigorous
Burpee Pull-Ups
30 seconds
Rest
Rest
10 seconds

Set 5: 4 rounds
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
10 reps
Bench Dips
Bench Dips
10 reps

Set 6: 3 rounds
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
30 seconds
Rest
Rest
1 minute

Set 7: 4 rounds
Tricep Kickbacks
Weights: Heavy
Tricep Kickbacks
10 reps
Bicep Curls
Weights: Heavy
Bicep Curls
10 reps

Set 8: 3 rounds
Surfees
Effort: Vigorous
Surfees
30 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Bicep Stretches
Bicep Stretches
1 minute
Standing Chest Stretch
Standing Chest Stretch
1 minute
Right Tricep Stretch
Right Tricep Stretch
1 minute
Left Tricep Stretch
Left Tricep Stretch
1 minute


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