Warm-up
Jump Rope—5 minutes
For each exercise, pick a weight you can do 8 to 15 times then move to the
next exercise without resting.
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6.
Bench Press – Down hold, and Up…
Seated Cable row
Dumbbell Shoulder Press
Standing Dumbbell Curl
Single Arm Dumbbell Tricep Extension (8 – 15 each arm)
Walking Lunges – Alternate 1 right, then 1 left and turn, Repeat 6 Times
1-Minute Break Get Water and Stretch
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6.
Wide Grip Bench Press
Wide Grip Lat. Pull Down
Swimmers Press (standing or Sitting)
Open Arm Bicep Curls
Cable Tricep Extension
Lunge-Squat Combo – Lunge Once, Squat 3x, Lunge Once (Alt. Feet)
Turn and repeat 4 x.
1-Minute Break, Get Water and Stretch
1. Bench Press 7-7-7
• 7 Reps with Wide grip
• 7 Reps with Close Grip
• 7 Reps with Regular Grip
2. Lawn Mowers 8 – 15 Reps with each arm
3. Dumbbell Side Lateral Raise
4. Biceps 21’s
• 7 Reps Half Way Up
• 7 Reps Half Way Down
• 7 Reps All the Way Up and Down
5. Bench Dips – Bent or Straight legged
6. Squats
• 10 Regular Squats, Knees over toes, weight on heals
• 10 Wide Squats, Toes pointed out, feet wide