Exercise Reps Sets
wall push-ups or modified push-ups

15

2

standing wide row (cable machine or resistance band)

15

2

dumbbell shoulder press

15

2

laying on ground, chest fly

15

2

standing narrow row (cable machine or resistance band)

15

2

lateral raises

15

2

bicep curl

15

2

tricep overhead extension

15

2

Exercise Reps Sets
squats

15

2

stability ball hamstring curl

15

2

step ups 15 each side

2

lunges 15 each side

2

standing calf raises

15

2

plie squat

15

2

side lying abduction 15 each side

2

plank 45sec-1 min

2

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