Upper Body: Arms, Abs, + Core
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
