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Description

3 supersets of 4 rounds each with increasing weight per round, using stability ball in place of bench.. Set 1: 5-12.5; Set 2: 5-10; Set 3:4-7.5. Last 2 sets at highest weight


Exercises

Set 1: 4 rounds
Stability Ball Chest Press
Stability Ball Chest Press
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 4 rounds
Bench Skull Crusher
Bench Skull Crusher
30 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 4 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
30 seconds
Overhead Press
Overhead Press
30 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 seconds
Rest
Rest
30 seconds


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