Do each all 3 exercises in a row before you rest
3 rounds (light weight)
15 seated db curls (15/8)
15 db tricep extensions (15/8)
15 db bench light (40/20)
:::minimal rest between sets:::
1:00 Row (moderate pace) {5:00}
3 rounds (moderate weight)
13 seated db curls (20/12)
13 db tricep extensions (20/12)
13 db bench light (55/35)
:::moderate rest between sets:::
2:00 Row (max distance).
3 rounds (heavy weight)
11 seated db curls (25/15)
11 db tricep extensions (25/15)
11 db bench light (70/55)
:::max rest between sets:::
3:00 Row (max distance).
4 rounds
12 hanging leg lifts
12 side sit ups each side
:60s rest between sets. {32:00}
4:00 Row (max distance)
4 rounds
12 lying crossover tricep extensions (each side)
12 tricep bench dips
5:00 Row (max distance) {53:00}
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