GYM
EXERCISES
ARMS
» BB bench press
» DB shoulder press
*singles if you have time
» Push-ups
» Chin-ups
» DB row back
*single arm if you
have time
LEGS
» ¼ squats
» DB walking lunge
» DB calf raises
» Box jumps
*3 sets of 10–12 reps
BURN OUT WEIGHT
CIRCUIT
» DB box
» DB press
» DB side bends
» Back extension
» Side plank pulse
» Plank
*3 sets 30 sec/exercise
ARMS – BB BENCH PRESS
ARMS – CHIN-UPS
ARMS – DB ROW BACK
ARMS – DB SHOULDER PRESS
ARMS – PUSH-UPS
LEGS – ¼ SQUATS
LEGS – DB WALKING LUNGE LEGS – DB CALF RAISES LEGS – BOX JUMPS