Back & Arms + Cardio Pull Ups – until failure – 3 sets Seated Row (wide grip) – 12,12,10,10 reps Lat Pull Downs – 12,12,10,10 reps Cable Bicep Curls – 12 reps – 3 sets Tricep Push Down – 12 reps – 3 sets Tri- set – Perofrm each exercise (6-8) back to back only […]

Back & Arms + Quick HIIT Cardio Pull Ups (if you have a way to do these at home) – until failure – 3 sets Bent Over Row – 12,12,10,10 reps Seated Band Row –10 reps each arm - 3 sets Bicep Curls – 12 reps – 3 sets Overhead Tricep Extensions – 12 reps […]

Total Upper Body Hammer Curl to Press – 10 reps – 4 sets Superset with Lateral Raises – 10 reps – 4 sets   Bent Over Row – 10 reps – 4 sets Superset with Push Ups – 10 reps – 4 sets   Tricep Dips – 10 reps – 4 sets Superset with Bicep […]

Quads & Glutes Dumbbell Sumo Squat – 12 reps – 4 sets Walking Lunges (holding dumbbells) – 30 reps – 3 sets Squat Calf Raises – 10 reps – 4 sets Pulse Jump Squat – 10 reps – 4 sets Wall Sits – 40 seconds – 3 sets Dumbbell Sumo Squat https://youtu.be/rz3iX_J3Ct0 Position your feet […]