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Upper Body & Core

3 sets of each exercise

2 Arm Row

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

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
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