2 Arm Row
3 sets of 10 reps - rest 30 seconds between sets
Upper Body & Core
3 sets of each exercise
Standing Tricep Kickback
3 sets of 10 reps - rest 30 seconds between sets. Alternate arms
Kneeling Curls
3 sets of 10 reps - rest 30 seconds between sets
Tricep Extension
3 sets of 10 reps - rest 30 seconds between sets. Alternate arms
Standing Shoulder Raise
3 sets of 10 reps - rest 30 seconds between sets. Alternate arms
Chest Press
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