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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Twisting Standing Dumbbell Biceps Curl | 4 sets | 30s | 30s | Time between exercises: 30s |
1B. Alternate Hammer Curl | 4 sets | 30s | 30s | Time between exercises: 30s |
1C. Dumbbell Biceps Curl with Static Hold![]() | 4 sets | 30s | 30s | Time between exercises: 30s |
1D. Hammer Curl Across The Body AKA Pinwheel Curls![]() | 4 sets | 30s | 30s | |
2A. Bent Over Dumbbell Tricep Kickback![]() | 4 sets | 30s | 30s | Time between exercises: 30s |
2B. One Arm Standing Dumbbell Extension![]() | 4 sets | 30s | 30s | Time between exercises: 30s |
2C. Dumbbell Floor Press![]() | 4 sets | 30s | 30s | Time between exercises: 30s |
2D. Push-Ups - Close Triceps Position | 4 sets | 30s | 30s | |
3A. Running Man Sit Up | 4 sets | 30s | 30s | Time between exercises: 30s |
3B. Dumbbell Russian Twist (on Floor)![]() | 4 sets | 30s | 30s | Time between exercises: 30s |
3C. Dumbbell V-Crunch![]() | 4 sets | 30s | 30s | Time between exercises: 30s |
3D. Spiderman Plank | 4 sets | 30s | 30s |
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