WORKOUT #10
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH OR THE COUCH
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY
A1 FLOOR CHEST PRESS / INCLINE PUSH-UP x 12
A2 TRICEP DIPS x 6-8
COMPLETE 4 ROUNDS
B1 CURL TO PRESS x 12
B2 PENDELAY ROW x 8
B3 LAT RAISE x 12
COMPLETE 4 ROUNDS
C1 TRICEP KICKBACK x 10 ES
C2 BICEP CURLS x 15 – 20
COMPLETE 3 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - INCLINE PUSH-UP
12 REPS
A2 - TRICEP DIPS
6 - 8 REPS
TUCK THE ELBOWS IN SO THEY ARE PARRALLEL TO EACH OTHER
TUCK THE ELBOWS IN SO THEY ARE PARRALLEL TO EACH OTHER
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - CURL PRESS
12 REPS
B2 - PENDLAY ROW
8 REPS
B3 - LATERAL RAISE
12 REPS
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - TRICEP KICKBACK
10 REPS EACH SIDE
C2 - BICEP CURLS
15 - 20 REPS