Standing Low Cable Row

(Posterior Deltoids, Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Biceps Brachii, Forearms)

6

3

10

90 secs

2:01:02

Standing Alternating Dumbbell Curls

(Biceps Brachii, Brachialis, Brachioradialis)

6

3

10

90 secs

2:01:02

Reverse Barbell Curls

(Biceps Brachii, Brachialis, Brachioradialis)

6

3

10

90 secs

2:01:02

Barbell Pullover

(Pectoral minor, Latissimus Dorsi, Teres Major, Tricep brachii, Anterior Deltoid)

6

3

10

90 secs

2:01:02

Supported Row Machine

(Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Teres Major, Teres Minor)

6

3

10

90 secs

2:01:02

Lat Pull-Down Machine

(Latissimus Dorsi, Biceps brachii, Posterior Deltoid, Rhomboids, Trapezius)

6

3

10

90 secs

2:01:02

Goblet Squats

(Quadriceps, Hamstrings, Gluteus Maximus, Calves)

6

3

10

90 secs

2:01:02

Seated Calf Raises

(Soleus, Gastrocnemius)

6

3

10

90 secs

2:01:02

Leg Curls

(Hamstrings)

6

3

10

90 secs

2:01:02

Jumping Lunges

(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Calves, Hamstrings, Quadriceps)

6

3

10

90 secs

2:01:02

Bicycle Crunches

(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)

6

3

10

90 secs

2:01:02

Cable Twists

(External Obliques, Rectus Abdominis)

6

3

10

90 secs

2:01:02