Friday

Exercise 1

Zottman Curl

Equipment: Dumbbells, Full Gym

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6 Sets

UF Reps

Superset 1 Rest

Exercise 2

Dumbbell Row

Equipment: Dumbbells, Full Gym

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6 Sets

UF Reps

Superset 1 Rest

Exercise 3

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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6 Sets

UF Reps

Superset 1 Rest

Exercise 4

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

UF Reps

Superset 2 Rest

Exercise 5

Dumbbell Seal Row

Equipment: Dumbbells, Full Gym

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4 Sets

UF Reps

Superset 2 Rest

Exercise 6

High Plank

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

45 seconds-Normal Plank Reps

Superset 2 Rest

Exercise 7

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

UF Reps

Superset 3 Rest

Exercise 8

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

UF Reps

Superset 3 Rest

Exercise 9

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

UF Reps

Superset 3 Rest

Zottman Curl

Dumbbell Row

Dragon Flag

Hammer Curl

Dumbbell Seal Row

High Plank

Concentration Curl

Bent Over Dumbbell Row

Seated Bench Leg Pull-in

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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