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Exercises

Set 1: 1 round
Bicep Cable Curls 90
Bicep Cable Curls 90
12 reps
Rest
Rest
45 seconds
Bicep Cable Curls 110
Bicep Cable Curls 110
10 reps
Rest
Rest
45 seconds
Bicep Cable Curls 120
Bicep Cable Curls 120
8 reps
Rest
Rest
45 seconds
Bicep Cable Curls 90
Bicep Cable Curls 90
12 reps
Rest
Rest
45 seconds
Double Crunches
Double Crunches
25 reps
Rest
Rest
45 seconds

Set 2: 1 round
Lateral Shoulder Raises 10
Lateral Shoulder Raises 10
12 reps
Rest
Rest
45 seconds
Lateral Shoulder Raises 15
Lateral Shoulder Raises 15
10 reps
Rest
Rest
45 seconds
Lateral Shoulder Raises 10
Lateral Shoulder Raises 10
12 reps
Rest
Rest
45 seconds
Lateral Shoulder Raises 15
Lateral Shoulder Raises 15
10 reps
Rest
Rest
45 seconds
Side Plank Dips
Side Plank Dips
25 reps
Rest
Rest
45 seconds
Side Plank Dips
Side Plank Dips
25 reps

Set 3: 1 round
Tricep Dips No Weight
Tricep Dips No Weight
20 reps
Rest
Rest
45 seconds
Tricep Dips 20
Tricep Dips 20
16 reps
Rest
Rest
45 seconds
Tricep Dips 30
Tricep Dips 30
12 reps
Rest
Rest
45 seconds
Tricep Dips 20
Tricep Dips 20
16 reps
Rest
Rest
45 seconds
Ankle Grabbers
Ankle Grabbers
24 reps
Rest
Rest
45 seconds

Set 4: 1 round
Alternating Hammer Curls 20
Alternating Hammer Curls 20
12 reps
Rest
Rest
45 seconds
Alternating Hammer Curls 25
Alternating Hammer Curls 25
10 reps
Rest
Rest
45 seconds
Alternating Hammer Curls 30
Alternating Hammer Curls 30
8 reps
Rest
Rest
45 seconds
Alternating Hammer Curls 20
Alternating Hammer Curls 20
10 reps
Rest
Rest
45 seconds
Bent Leg Left
Bent Leg Left
25 reps
Rest
Rest
45 seconds

Set 5: 1 round
Dumbbell Shrug 35
12 reps
Rest
Rest
45 seconds
Dumbbell Shrug 45
10 reps
Rest
Rest
45 seconds
Dumbbell Shrug 55
10 reps
Rest
Rest
45 seconds
Dumbbell Shrug 55
Reps until failure
Rest
Rest
45 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 reps

Set 6: 1 round
Lying Tricep Extensions 25
Lying Tricep Extensions 25
12 reps
Rest
Rest
45 seconds
Lying Tricep Extensions 30
Lying Tricep Extensions 30
10 reps
Rest
Rest
45 seconds
Lying Tricep Extensions 35
Lying Tricep Extensions 35
8 reps
Rest
Rest
45 seconds
Lying Tricep Extensions 30
Lying Tricep Extensions 30
10 reps
Rest
Rest
45 seconds
Bent Leg Right
Bent Leg Right
25 reps
Rest
Rest
45 seconds

Set 7: 1 round
Barbell Bicep Curls 50
Barbell Bicep Curls 50
12 reps
Rest
Rest
1 minute
Barbell Bicep Curls 60
Barbell Bicep Curls 60
10 reps
Rest
Rest
1 minute
Barbell Bicep Curls 70
Barbell Bicep Curls 70
8 reps
Rest
Rest
45 seconds
Barbell Bicep Curls 60
Barbell Bicep Curls 60
10 reps
Rest
Rest
45 seconds
In and Outs
In and Outs
35 reps
Rest
Rest
45 seconds

Set 8: 1 round
Rotational Shoulder Press 20
12 reps
Rest
Rest
45 seconds
Rotational Shoulder Press 25
10 reps
Rest
Rest
45 seconds
Rotational Shoulder Press 30
8 reps
Rest
Rest
45 seconds
Rotational Shoulder Press 20
12 reps
Rest
Rest
45 seconds
U Crunches
U Crunches
20 reps
Rest
Rest
45 seconds

Set 9: 1 round
Cable Tricep Push Down 80
12 reps
Rest
Rest
45 seconds
Cable Tricep Push Down 90
10 reps
Rest
Rest
45 seconds
Cable Tricep Push Down 110
8 reps
Rest
Rest
45 seconds
Cable Tricep Push Down 90
10 reps
Rest
Rest
45 seconds
Bicycle Crunches
Bicycle Crunches
35 seconds
Rest
Rest
45 seconds
Cobra
Cobra
45 seconds
Rest
Rest
30 seconds
Cobra
Cobra
45 seconds


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