WORKOUT #18
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH OR CHAIR
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY
A1 BIRD DOG PAUSE x 12
A2 DIPS x 6-8
COMPLETE 3 ROUNDS
B1 LAT RAISE – HAMMER CURL x 12
B2 KNEELING ONE ARM ROW x 8
COMPLETE 3 ROUNDS
C1 FRONT RAISE x 8
C2 TRICEP KICKBACKS x10 ES
COMPLETE 3 ROUNDS
PART A
COMPLETE 3 ROUNDS OF THE BELOW EXERCISES
A1 - BIRD DOG PAUSE
12 REPS
HOLD FOR 2 SECONDS AT THE TOP OF EACH ARM + LEG REACH
HOLD FOR 2 SECONDS AT THE TOP OF EACH ARM + LEG REACH
A2 - DIPS
6 - 8 REPS
PART B
COMPLETE 3 ROUNDS OF THE BELOW EXERCISES
B1-1 - LAT RAISE - HAMMER CURL
12 REPS
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
B1-2 - LAT RAISE - HAMMER CURL
12 REPS
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
B2 - KNEELING ONE ARM ROW
8 REPS EACH SIDE
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - FRONT RAISE
8 REPS
C2 - TRICEP KICKBACKS
10 REPS EACH SIDE