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Exercises

Set 1: 1 round
Alternating Side Planks
Alternating Side Planks
5 reps
Dolphin Dog
Dolphin Dog
30 seconds
Rest
Rest
30 seconds
Alternating Side Planks
Alternating Side Planks
10 reps
Dolphin Dog
Dolphin Dog
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
10 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
10 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
12 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
12 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
15 reps
Rest
Rest
1 minute

Set 3: 1 round
Lat Pull
5 reps
Rest
Rest
15 seconds
Lat Pull
10 reps
Rest
Rest
30 seconds
Lat Pull
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
10 reps
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
12 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
12 reps
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Rest
Rest
1 minute

Set 5: 1 round
Alternating Hammer Curls
Alternating Hammer Curls
10 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
10 reps
Rest
Rest
30 seconds
Alternating Hammer Curls
Alternating Hammer Curls
12 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps
Rest
Rest
30 seconds
Alternating Hammer Curls
Alternating Hammer Curls
15 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
15 reps
Rest
Rest
1 minute

Set 6: 1 round
Arm Machine
10 reps
Rest
Rest
30 seconds
Arm Machine
12 reps
Rest
Rest
30 seconds
Arm Machine
15 reps
Rest
Rest
1 minute

Set 7: 1 round
Ball Arch
Ball Arch
30 seconds
Ball Push-Ups
Ball Push-Ups
5 reps
Rest
Rest
20 seconds
Ball Torso Rotations
Ball Torso Rotations
30 seconds


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