Warm Up
SETS
TIME
1
5min 0s
Arnold Press (Dumbbell)
Cross-legged, floor
SETS
WEIGHT & REPS
1
40lbs x 12 reps
2
40lbs x 10 reps
3
40lbs x 10 reps
Lat Pulldown (Band)
SETS
WEIGHT & REPS
1
70lbs x 12 reps
2
70lbs x 12 reps
3
70lbs x 12 reps
Floor Press (Dumbbell)
SETS
WEIGHT & REPS
1
40lbs x 15 reps
2
40lbs x 15 reps
3
40lbs x 15 reps
Shrug (Dumbbell)
SETS
WEIGHT & REPS
1
40lbs x 15 reps
2
40lbs x 15 reps
3
40lbs x 15 reps
Resistance Band Tricep Pulldown
SETS
WEIGHT & REPS
1
70lbs x 10 reps
2
70lbs x 10 reps
3
70lbs x 10 reps
Resistance Band Bicep Curls
SETS
WEIGHT & REPS
1
70lbs x 10 reps
2
70lbs x 10 reps
3
70lbs x 10 reps
Resistance Band Chest Fly
SETS
WEIGHT & REPS
1
70lbs x 10 reps
2
70lbs x 10 reps
3
70lbs x 10 reps
Heel Taps
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
Lying Leg Raise
SETS
REPS
1
10 reps
2
10 reps
3
10 reps
Reverse Plank
SETS
TIME
1
1min 6s
Russian Twist (Bodyweight)
SETS
REPS
1
15 reps
2
15 reps
3
15 reps