Dynamic Warm Up:
arm circles, push ups and some body weight squats

Chins: 24 reps
3 sets of 8

Dumbbell Press:
45lbs for 10 reps
30lbs for 15 reps

Lateral Raise:
12lbs for 15 reps
8lbs for 15 reps
5lbs for 15 reps

Incline Curls:
20lbs for 15 reps
15lbs for 15 reps
10 lbs for 25 reps

Deadlift Hang with Dumbbells:
3 sets of 40 seconds

Wrist Curl (flexion and extension)
3 sets of 1 minute with 8lb dumbbell

Open and Close hand:
6 sets of 1 minute

Chin Ups:
5 sets of 5

Push Ups: 70 reps
20, 20, 15, 15

Wide Inverted Rows: 60 reps
5 sets of 12

8 minute jump ropePost workout stretch

  1. Looks like a good workout. Keep it up!

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