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Dumbbell Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 30s
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Dumbbell Deep Push-Up
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3x10 reps |
rest: 30s
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Push-Up (Wide Hand)
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3x10 reps |
rest: 30s
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Dumbbell Decline Press (Stability Ball)
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Hammer Press
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3x10 reps |
rest: 30s
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Dumbbell Bench Press (Reverse Grip)
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3x10 reps |
rest: 30s
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Stability Ball Push-Up
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 30s
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Tricep Push-Up
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3x10 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 30s
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Dumbbell Incline Tricep Extension
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3x10 reps |
rest: 30s
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Dumbbell Bent-Over Raise
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3x10 reps |
rest: 30s
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Stability Ball Dip
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3x10 reps |
rest: 30s
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Dumbbell Cuban Press
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Lateral Raise
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3x10 reps |
rest: 30s
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Dumbbell Decline Tricep Extension
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3x10 reps |
rest: 30s
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Dumbbell Upright Row
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3x10 reps |
rest: 30s
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Stability Ball Back Extension
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3x10 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 30s
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Dumbbell Deadlift
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3x10 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 30s
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Dumbbell Incline Bench Row
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3x10 reps |
rest: 30s
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Dumbbell Incline Curl
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 30s
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Dumbbell High Curl
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3x10 reps |
rest: 30s
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Dumbbell Rear Delt Row
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3x10 reps |
rest: 30s
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Superman
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Hammer Curl (Prone)
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3x10 reps |
rest: 30s
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Air Bike
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3x10 reps |
rest: 30s
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Alternating Leg Bridge
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3x10 reps |
rest: 30s
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Bench Rotational Crunch
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3x10 reps |
rest: 30s
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Cross Body Crunch
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3x10 reps |
rest: 30s
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Stability Ball Crunch
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3x10 reps |
rest: 30s
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Dumbbell Side Bend
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3x10 reps |
rest: 30s
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Stability Ball Dumbbell Sit-Up
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3x10 reps |
rest: 30s
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Dumbbell Wood Chop
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3x10 reps |
rest: 30s
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Plank
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3x10 reps |
rest: 30s
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Side Bridge
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3x10 reps |
rest: 30s
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V-Up
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3x10 reps |
rest: 30s
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Glute Kickback
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3x10 reps |
rest: 30s
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Dumbbell Squat
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3x10 reps |
rest: 30s
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Dumbbell Single-Leg Calf Raise
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3x10 reps |
rest: 30s
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Single-Leg Glute Bridge
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3x10 reps |
rest: 30s
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Dumbbell Lunge
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3x10 reps |
rest: 30s
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Dumbbell Stiff-Leg Deadlift
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3x10 reps |
rest: 30s
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Single-Leg Calf Raise
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3x10 reps |
rest: 30s
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Dumbbell Step-Up
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3x10 reps |
rest: 30s
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