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Dumbbell Pullover Hip Extension on Exercise Ball
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3x10 reps |
rest: 50s
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Barbell Bench Press
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3x10 reps |
rest: 50s
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Cable Cross Over
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3x10 reps |
rest: 50s
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Dumbbell Arnold Press
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3x10 reps |
rest: 50s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 50s
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Dumbbell Front Incline Raise
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3x10 reps |
rest: 50s
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Cable Rope Overhead Triceps Extension
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3x10 reps |
rest: 50s
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Cable Triceps Pushdown
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3x10 reps |
rest: 50s
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Frog Sit Ups
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3x16 reps |
rest: 30s
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Leg Raise
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3x16 reps |
rest: 30s
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Lying Heel Touches
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3x16 reps |
rest: 30s
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Seated Machine Row
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3x10 reps |
rest: 50s
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Machine Assisted Pull Up
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3x10 reps |
rest: 50s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 50s
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Barbell Close Grip Standing Curl
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3x10 reps |
rest: 50s
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Dumbbell Incline Hammer Curls
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3x10 reps |
rest: 50s
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Smith Machine Front Squat
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3x10 reps |
rest: 50s
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Leg Extensions
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3x10 reps |
rest: 50s
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Seated Leg Curl
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3x10 reps |
rest: 50s
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Locust Pose
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3x12 reps |
rest: 45s
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Air Bike
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3x16 reps |
rest: 45s
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Plank with Side Kick
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 50s
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Dumbbell Upright Row
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3x10 reps |
rest: 50s
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Dumbbell Reverse Flyes
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3x10 reps |
rest: 50s
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Dumbbell Alternate Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x10 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x10 reps |
rest: 60s
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Weighted Tricep Dips
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3x10 reps |
rest: 60s
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Exercise Ball Crunch
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3x16 reps |
rest: 30s
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Alternate Reach and Catch
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3x16 reps |
rest: 30s
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Leg Pull In
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3x16 reps |
rest: 30s
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Knee Hip Raise On Parallel Bars
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3x16 reps |
rest: 30s
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Medicine Ball Full Twist
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3x16 reps |
rest: 30s
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Oblique Raises on Parallel Bars
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3x16 reps |
rest: 30s
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Two Leg Slide
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3x10 reps |
rest: 30s
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