PLECY + BICEPS + TRICEPS + BARKI

Exercise 1

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

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- Sets

3 min Reps

- Rest

Exercise 2

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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- Sets

30 sek Reps

- Rest

Exercise 3

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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- Sets

30 sek Reps

- Rest

Exercise 4

Chest and Front of Shoulder Stretch

Equipment: Full Gym

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- Sets

30 sek Reps

- Rest

Exercise 5

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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- Sets

30 sek Reps

- Rest

Exercise 6

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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- Sets

30/30 sek Reps

- Rest

Exercise 7

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

2 min Rest

Exercise 8

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3 Sets

12 Reps

2 min Rest

Exercise 9

Barbell Pullover

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

2 min Rest

Exercise 10

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8/8 Reps

2 min Rest

Exercise 11

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8/8 Reps

2 min Rest

Exercise 12

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

2 min Rest

Exercise 13

Bench Dips on Floor

Equipment: Bench, Full Gym

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3 Sets

8 Reps

2 min Rest

Exercise 14

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

2 min Rest

Exercise 15

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

2 min Rest

Exercise 16

Balasana | Child Pose

Equipment: Full Gym, NO EQUIPMENT

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- Sets

30 sek Reps

- Rest

Exercise 17

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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- Sets

30 sek Reps

- Rest

Exercise 18

Adho Mukha Svanasana | Downward Facing Dog

Equipment: Full Gym, NO EQUIPMENT

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Adho Mukha Svanasana | Downward Facing Dog

- Sets

30 sek Reps

- Rest

Exercise 19

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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- Sets

30 sek Reps

- Rest

Exercise 20

Supta Matsyendrasana | Supine Spinal Twist

Equipment: Full Gym, NO EQUIPMENT

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Supta Matsyendrasana | Supine Spinal Twist

- Sets

30/30 sek Reps

- Rest

Jump Rope

Arm Circles

Arm Scissors

Chest and Front of Shoulder Stretch

Band Pull-Apart

Kneeling T-spine Rotation

Dumbbell Bent Over Reverse Grip Row

Barbell Pullover

Dumbbell Curl

Concentration Curl

Seated Dumbbell Triceps Extension

Bench Dips on Floor

Dumbbell Shoulder Press

Bent Arm Lateral Raise

Balasana | Child Pose

Cat Cow Pose

Adho Mukha Svanasana | Downward Facing Dog

Bhujangasana | Cobra Abdominal Stretch

Supta Matsyendrasana | Supine Spinal Twist

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The 300 Workout

5 Min Total Abs Workout

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