WORKOUT

Biceps & Chest

Warm up

6-10 min (Choose)

-Bicycle

-Treadmill

-Elliptical machine

-Jumping Rope

4 Sets (15-30 second breaks between exercises)

Dumbbell Bicep Curls 10x

Straight Bar Tricep Extension 10x

Lateral Shoulder Raises 10x

4 Sets (15-30 second breaks between exercises)

Plank Walk 10x cada mano

Dumbbells Biceps Hammer 12x

Dumbbells Unilateral Shoulder Press 10x

4 Sets (15-30 second breaks between exercises)

Unilateral Leg Raises 15x

Superman 15x

Cable Crunches 20x

Full Stretch