Cardio- 30 minutes of interval training on any cardio machine.
Back:
Wide grip pull up- 4 sets, 8-10 reps
Close grip pull down- 4 sets, 10-12 reps
Cable row- 4 sets, 12-15 reps
Biceps:
Barbell Curl- 3 sets, 10 reps
Alternate Hammer Curls- 3 sets, 8 reps each arm
Triceps:
Dips- 4 sets, 8-10 reps
Triceps Extensions- 3 sets, 10-12 reps
Triangle Push ups- 3 sets, 12-15 reps
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