Exercises for Upper Body

Sets

Reps

Rest (s)

Underhand Pulldown

ss Machine Pec Fly

3

15

60

Wide-Grip Chin-Ups

ss  Incline Hammer Strength Press

3

15

60

Alternating Dumbbell Curls

ss Overhead Dumbbell Extensions

3

15

60

Rope Cable Extensions

ss Cable (Rope) Curls

3

15

60

ss (superset) – one set immediately following another (no break)

Exercises for Abs

Sets

Reps

Rest (s)

Bicycles

ss Leg Lifts (with Ball)

ss Hand-to-Feet Ball Pass

3

15 (each side)

15

15

60

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