Arms/Back

Exercise 1

Waiter Curl

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

1 min Rest

Exercise 2

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

Exercise 3

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 4

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

1 min Rest

Exercise 5

Band Pushdown

Equipment: Full Gym, Resistance Band

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3 Sets

20 Reps

1 min Rest

Exercise 6

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 Reps

1 min Rest

Exercise 7

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

1 min Rest

Exercise 8

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

40 Reps

1 min Rest

Exercise 9

Cable One-Arm Wrist Curl On Floor

Equipment: Cable, Full Gym

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3 Sets

30 Reps

30 secs Rest

Exercise 10

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

1 min Rest

Exercise 11

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

20 Reps

1 min Rest

Exercise 12

Kneeling Pulldown With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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3 Sets

15 Reps

1 min Rest

Waiter Curl

Dumbbell Curl

Hammer Curl

Dumbbell Triceps Extension

Band Pushdown

Chair Dips

Kneeling Diamond Push-Up

Dumbbell Wrist Curl

Cable One-Arm Wrist Curl On Floor

Dumbbell Row

One Arm Cable Row

Kneeling Pulldown With Resistance Band

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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