Circuit #1 Hand Weights
| Arm Circuit #1 |
|---|
| Over Head Press |
| Bicep Curls |
| Drag Curl |
| Kickback - left arm |
| Kickback - right arm |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #2 Hand Weights
| Arm Circuit #2 |
|---|
| Chest Fly |
| Side Lateral Raises |
| Shoulder Front Raises |
| Hammer Curls |
| Bent Over Row |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #3 Hand Weights
| Arm Circuit #3 |
|---|
| Bicep - bottom half |
| Bicep - top half |
| Tricep Extension - right |
| Tricep Extension - left |
| Cross Body Hammer Curls |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #4 Hand Weights
| Arm Circuit #4 |
|---|
| Chest Press |
| Skull Crushers |
| Inner Bicep Curl |
| Reverse Bicep Curl |
| Wrist Curls - palms up |
| Wrist Curls - palms down |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #5 Body Weight
| Arm Circuit #5 |
|---|
| Push-Ups |
| Hi Lo Planks |
| Tricep Push-Ups |
| High Side Plank - right |
| High Side Plank - left |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #6 Body Weight
| Arm Circuit #6 |
|---|
| Reverse Bridge Dips |
| 1 Arm Push-Up - right |
| 1 Arm Push-Up - left |
| Reverse Plank Dips |
| Wall Push-Ups with ball |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #7 Combination
| Arm Circuit #7 |
|---|
| Wall Push-Ups with Ball |
| Bicep Curls |
| Shoulder Front Raises |
| 1 Arm Push-Up - right |
| 1 Arm Push-Up - left |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #8 Combination
| Arm Circuit #8 |
|---|
| Over Head Press |
| Hi Lo Planks |
| Bicep - bottom half |
| Reverse Plank Dips |
| Bicep - top half |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #9 Combination
| Arm Circuit #9 |
|---|
| Tricep Extensions - right |
| Tricep Extensions - left |
| Reverse Bicep Curl |
| High Side Plank - right |
| Hi Side Plank - left |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #10 Combination
| Arm Circuit #10 |
|---|
| Kickback - right |
| Kickback - left |
| Push-Ups |
| Side Lateral Raises |
| Chest Fly |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #11 Combination
| Arm Circuit #11 |
|---|
| Reverse Bridge Dips |
| Bent Over Row |
| Hammer Curls |
| Chest Press |
| Skull Crushers |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
Circuit #12 Combination
| Arm Circuit #12 |
|---|
| Tricep Push-Ups |
| Inner Bicep Curls |
| Drag Curl |
| Cross Body Hammer Curls |
| Wrist Curls - palms up |
| Wrist Curls - palms down |
| Finish with |
| 2 x 30 seconds sets of : |
| Crunches |
| Reverse Crunches |
| Bicycle Crunches |
| Obliques - right |
| Obliques - left |
