1 ⋅ Monday
Legs and biceps
Exercise | Sets | Duration per set Rest |
---|---|---|
Jumping Jacks | 1✕ | 30 s 30 s |
Burpee | 1✕ | 10 rep. 30 s |
Side Lunge With Dumbbells (10F;10F) | 3✕ | 10 rep. 30 s |
Leg Curl With Dumbbell On Table (10;10;10) | 3✕ | 10 rep. 30 s |
Lunge With Dumbbells (10/12F/12F) | 3✕ | 10 rep. 30 s |
Front Squat With Barbell (10/12F/12) | 3✕ | 10 rep. 30 s |
Biceps-Curl With Dumbbells (10/12/14F) | 3✕ | 10 rep. 30 s |
Hammer Curl (7/9/9) | 3✕ | 10 rep. 30 s |
Rotating Bicep Curl (7F/7F/7) | 3✕ | 10 rep. 30 s |
Cross-Body Hammer Curl (7F/7F/7F) | 3✕ | 10 rep. |