Equipment:
Pull-up Bar
1 Set of Medium Weight Dumbbells
1 Set of Extra Heavy Dumbbells
Foam Roller
Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb
Routine:
10-8-6 Chest Press
5 Negative Pull-ups
16 Alternating Curls
10 Overhead Tricep Extensions
5 Forearm Plank Rocks
10 Push Presses
5-Min
3 Vinyasas
30 Sec Hollow Hold
Congratulations! Amazing job!
Community