| SUPERSET |
3 sets, 12 reps |
Chest
|
Incline Dumb Bell Press
|
Back
|
Close Grip Pulldowns
|
| SUPERSET |
3 sets, 12 reps |
Chest
|
Pec Dec
|
Back
|
Seated Cable Rows – Close Grip
|
| SUPERSET |
3 sets, 12 reps |
Legs
|
Single Legs Step-ups
|
Legs
|
Single Leg Deadlift (Toe Touches)
|
| CIRCUIT |
3 sets, 12 reps |
Triceps
|
Dumb Bell Nosebusters |
Biceps
|
Alternating Dumb Bell Curls |
Triceps
|
2 Arm Overhead Extensions |
Biceps
|
Dumb Bell Preacher Curls
|
AB CIRCUIT
|
basic crunch |
| 2-3 sets, 8 reps @ exercise |
one leg extended crunch |
|
reverse crunch |
|
opposite hand to toe |
|
pullover crunch |
|
plank |
|
supermans
|
