Kneeling Curls
3 sets of 10 reps - rest 30 seconds between sets
Arms & Abs
3 sets of each exercise
Curls
3 sets of 10 reps - rest 30 seconds between sets. Use Kneeling Curls if too difficult
Kneeling Tricep Kickback
3 sets of 10 reps - rest 30 seconds between sets
Skull Crushers
3 sets of 10 reps - rest 30 seconds between sets
Standing Tricep Kickback
3 sets of 10 reps - rest 30 seconds between sets. Alternate arms
Tricep Extension
3 sets of 10 reps - rest 30 seconds between sets. Alternate arms
Abdominal Twist
3 sets of 10 reps - rest 30 seconds between sets
Over Head Chest Pull Down w/ Crunch
3 sets of 10 reps - rest 1 minute between sets