Arms (1-2 minutes rest between all sets):
1. Standing Dumbbell Curl + One Arm Standing Dumbbell Tricep Extension (Superset) (3 sets of 10-12 reps)
2. Standing Dumbbell Hammer Curl + Triceps Pushdown using rope attachment (Superset) (3 sets of 10-12 reps)
3. Incline Dumbbell Curl (3 sets of 10-12 reps)
BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 3 times):
Decline Sit Ups (10 reps) + Jack Knife Sit Ups (10 reps) + Air Bike (20 reps) + Hanging Leg Raises (10 reps)
BPM HIIT Cardio (Complete exercises EMOM for 14 minutes):
Push Ups (5 reps) + Burpees (3 reps) + Hip Bridge Extensions (10 reps)
Notes:
*Click on a specific exercise to view video demonstration
*Substitute Pull Ups with the Assisted Pull Up Machine or Lat Pull Downs if needed