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Pull-Up
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1x5 reps |
rest: 40s
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1x15 reps |
rest: 60s
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Plank
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1x10 reps |
rest: 60s
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Hanging Knee Raise
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1x10 reps |
rest: 30s
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V-Up
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1x10 reps |
rest: 30s
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Hanging Pike
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1x5 reps |
rest: 30s
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Air Bike
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1x10 reps |
rest: 30s
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Hanging Knee Raise Rotation
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1x10 reps |
rest: 30s
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Oblique Crunch
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1x10 reps |
rest: 30s
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Plyo Push-Up
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1x2 reps |
rest: 30s
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Hanging Knee Raise (Rotational)
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1x6 reps |
rest: 30s
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Clap Push-Up
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1x5 reps |
rest: 20s
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Push-Up
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1x15 reps |
rest: 20s
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Dumbbell Deep Push-Up
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1x8 reps |
rest: 20s
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Push-Up (Close Hand)
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1x6 reps |
rest: 20s
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Dynamic Chest Stretch
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1x8 reps |
rest: 15s
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Elevated Push-Up
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1x10 reps |
rest: 30s
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Push-Up (Wide Hand)
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1x10 reps |
rest: 20s
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Standing Trunk Rotation
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1x8 reps |
rest: 20s
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Back Stretch
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1x8 reps |
rest: 20s
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Knees to Chest Hug
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1x8 reps |
rest: 20s
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Reverse Lunge Crossover
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2x8 reps |
rest: 20s
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Pull-Up
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2x4 reps |
rest: 60s
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Cat Stretch
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1x8 reps |
rest: 20s
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Dumbbell Bent-Over Row
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2x10 reps |
rest: 40s
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Superman
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1x8 reps |
rest: 20s
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Dumbbell Deadlift
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2x10 reps |
rest: 40s
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Chin-Up (Close Grip)
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2x4 reps |
rest: 40s
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Hip Stretch
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1x8 reps |
rest: 20s
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Gorilla Chin-Up with Crunch
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2x8 reps |
rest: 40s
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Back Extension (Prone)
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1x8 reps |
rest: 20s
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One-Arm Hang
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1x8 reps |
rest: 40s
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Pull-Up
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1x5 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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1x8 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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1x6 reps |
rest: 30s
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Dumbbell Concentration Curl
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1x6 reps |
rest: 30s
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Dumbbell Bicep Curl
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1x6 reps |
rest: 30s
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Bicep Stretch
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1x6 reps |
rest: 30s
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Dumbbell Hammer Curl
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1x6 reps |
rest: 30s
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Dumbbell Hammer Curl (Cross Body)
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1x6 reps |
rest: 30s
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Dumbbell Zottman Curl
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1x4 reps |
rest: 30s
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Dumbbell Reverse Bicep Curl
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1x6 reps |
rest: 30s
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Dumbbell Forward Lunge with Bicep Curl
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2x6 reps |
rest: 30s
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Dumbbell High Curl
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2x6 reps |
rest: 30s
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