Warm up:

25 arm circles forward

25 arm circles backwards



4x15 cable rope crunches (or regular crunches)

4x15 hip raises (15 each side)

4x10 hanging leg raises (or V-sits)

4x12 Dumbbell hammer curls SS with 4x12 dumbbell lateral raises

4x12 dumbbell chest press on bench

4x12 seated dumbbell overhead press SS 4x12 seated dumbbell bicep curls

4x12 cable rope face pulls (or standing dumbbell overhead press)


Finish with 30 mins cardio