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Side Ball Crunch (3 sets of 12 reps per side) Stability Ball V-Pass (3 sets of 10 reps) Directions: Perform these exercises as a circuit, resting for 30 seconds between exercises. Rest for 1 ...
Chin-Ups (3 sets of 6–12 reps) B1. Dumbbell Incline Bench Press (3 sets of 12 reps) B2. Romanian Deadlift (3 sets of 6–8 reps) B3. Russian Twists (3 sets of 15 reps per side) C1.
Jump Squats (3 sets of 12 reps) A2. Pushup to Shoulder Tap (3 sets of 10 reps per side) B1. Reverse Lunge with Knee Drive (3 sets of 12 reps per leg) B2. Plank Hip Dips (3 sets of 15 reps)
Plank Jacks – 3 sets of 12 reps. Directions: Perform each exercise for the designated time or reps. Rest for 30 seconds between exercises and 1 minute between rounds. Complete 3 rounds total.
Band Face Pulls (3 sets x 12 reps) Directions: Complete the exercises in order with 30-45 seconds of rest between sets. After completing all sets for each exercise, move to the next.
Seated Row (Machine or Dumbbell) - 3 sets of 10-12 reps. Triceps Dips - 3 sets of 10-12 reps. Russian Twists - 3 sets of 15-20 reps per side. 1. Lunges. Shutterstock.
Deadlifts: 3 sets of 12 reps. Leg Press: 3 sets of 15 reps. Calf Raises: 3 sets of 20 reps. Cool-down: 5 minutes of stretching. Day 4: Rest and Recovery Day 5: Full-body Circuit.
Hammer Curl: 3 sets of 10–12 reps. Concentration Curl: 3 sets of 12–15 reps. 1. Barbell Curl. Shutterstock. The barbell curl is a staple for building raw bicep strength and size. It emphasizes ...