Elliptical Trainer
SETS
DISTANCE & TIME
1
1mi - 17min 50s
Lateral Raise (Dumbbell)
Triple dumbbell raise. Front, side, back 12 each
SETS
WEIGHT & REPS
1
20lbs x 36 reps
2
20lbs x 36 reps
3
20lbs x 36 reps
Bicep Curl (Dumbbell)
Dumbbell and reps per arm
SETS
WEIGHT & REPS
1
20lbs x 15 reps
2
25lbs x 13 reps
3
25lbs x 12 reps
4
25lbs x 11 reps
5
15lbs x 20 reps
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Triceps Extension (Suspension)
Band tricep, not suspended
SETS
REPS
1
40 reps
2
30 reps
3
25 reps
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 15 reps
2
40lbs x 12 reps
3
40lbs x 12 reps
4
30lbs x 15 reps
Wall Ball
SETS
WEIGHT & REPS
1
12lbs x 30 reps
2
12lbs x 30 reps
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Hammer Curl (Dumbbell)
Total dumbbell weight
SETS
WEIGHT & REPS
1
30lbs x 20 reps
2
40lbs x 15 reps
3
50lbs x 12 reps
4
50lbs x 12 reps
5
30lbs x 18 reps
Crunch
Swiss ball
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
4
15 reps