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Upper Body: Arms, Abs, + Core

2 Arm Row In Lunge Position

Kneeling Tricep Extension

Standing Tricep Kickback

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

Shoulder Shrugs

Over Head Chest Pull Down w/ Crunch

3 sets of 10 reps - rest 1 minute between sets

Kneeling Tricep Kickback

3 sets of 10 reps - rest 30 seconds between sets

Kneeling Shoulder Raise

Curls

3 sets of 10 reps - rest 30 seconds between sets. Use Kneeling Curls if too difficult

Chest Press

3 sets of 10 reps - rest 30 seconds between sets

Chest Fly

Chest Fly w/ Crunch

Abdominal Twist

3 sets of 10 reps - rest 30 seconds between sets

2 Arm Row

3 sets of 10 reps - rest 30 seconds between sets

Cable Pull Through

15 reps

Upright Row

Single Arm Row

Kneeling Preacher Curl

Kneeling Upright Row

Standing Hammer Head Curl

Glute Bridge & Hip Thrust w/ Chest Press

Woodchop

Split Stance Row

Double Bands Glute Bridge & Hip Thrusts

Kneeling Thrust (w/ Weights)

Reverse Crunch Pullover

Single Arm Bend Over Row

Standing Two Arm Bend Over

Standing Single Arm Shoulder Raise

Seated Single Arm Shoulder Press

Skull Crushers

3 sets of 10 reps - rest 30 seconds between sets

Seated Over Head Tricep Extension

Kneeling Cable Curls
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