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Description

Try 10-20lb weights


Exercises

Set 1: 1 round
Bicep Curls
Bicep Curls
10 reps
Transition
Transition
3 seconds
Hammer Curls
Hammer Curls
10 reps
Transition
Transition
3 seconds
Tricep Extensions
Tricep Extensions
12 reps
Transition
Transition
3 seconds
One Arm Dumbbell Row
One Arm Dumbbell Row
20 reps
Transition
Transition
5 seconds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
5 seconds
Arm Pumps
Arm Pumps
12 reps
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
12 reps
Plank with Arm Lifts
Plank with Arm Lifts
12 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
12 reps
Rest
Rest
10 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Bicep Curls
Bicep Curls
10 reps
Transition
Transition
3 seconds
Hammer Curls
Hammer Curls
10 reps
Transition
Transition
3 seconds
Tricep Extensions
Tricep Extensions
12 reps
Transition
Transition
3 seconds
One Arm Dumbbell Row
One Arm Dumbbell Row
20 reps
Transition
Transition
5 seconds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
10 seconds
Arm Pumps
Arm Pumps
12 reps
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
10 reps
Plank with Arm Lifts
Plank with Arm Lifts
10 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
10 reps
Rest
Rest
10 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Bicep Curls
Bicep Curls
10 reps
Transition
Transition
3 seconds
Hammer Curls
Hammer Curls
10 reps
Transition
Transition
3 seconds
Tricep Extensions
Tricep Extensions
12 reps
Transition
Transition
3 seconds
One Arm Dumbbell Row
One Arm Dumbbell Row
20 reps
Transition
Transition
5 seconds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
10 seconds
Arm Pumps
Arm Pumps
12 reps
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
10 reps
Plank with Arm Lifts
Plank with Arm Lifts
10 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
10 reps
Rest
Rest
10 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds


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