| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3 | 10-12 | 6kgs | |
Lat Pulldown |
3 | 10-12 | 19kgs | |
Dumbbell Chest Press |
3 | 10-12 | 10kgs | Use chest press machine |
Lying Leg Curl (Hamstrings) |
3 | 10-12 | 18kgs | |
Seated Row’s |
3 | 10-12 | 19kgs | |
Seated Dumbbell Shoulder Press |
3 | 10-12 | 4kgs | |
Lateral Lunge Press |
3 | 15 | ||
Body Weight Row |
3 | 8-10 | Use TRX |
|
Dumbbell Bicep Curl |
3 | 8-10 | 4kgs | |
Parallel Bar Tricep Dips |
3 | 8-10 | Use bench |
|
Bridge and Variations |
3 | 12-15 | ||
Mountain Climber, Twister, Spiderman Planks |
