Arms (1-2 minutes rest between all sets):
1. Standing Dumbbell Curl + One Arm Standing Dumbbell Tricep Extension (Superset) (3 sets of 12-15 reps)
2. Standing Dumbbell Hammer Curl + Triceps Pushdown using rope attachment (Superset) (3 sets of 12-15 reps)
3. Incline Dumbbell Curl (3 sets of 12-15 reps)

Abs:
Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

Notes:
*Click on a specific exercise to view video demonstration

Beginner Option

Full Body (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (Shoulders) (2 sets of 10-12 reps)
2. Flat Dumbbell Bench Press (Chest) (2 sets of 10-12 reps)
3. Bent Over Dumbbell Row (Back) (2 sets of 10-12 reps)
4. Standing Dumbbell Curls (Biceps) (2 sets of 10-12 reps)
5. Triceps Pushdown using rope attachment (Triceps) (2 sets of 10-12 reps)
6. Dumbbell Walking Lunges (Legs) (2 sets of 10-12 reps)

BPM Fit Abs Circuit (1-2 minutes rest between sets; perform circuit 2 times):
Decline Sit Ups (10 reps) + Air Bike (20 reps) + Chair Leg Raise (10 reps)

BPM HIIT Cardio (complete as many rounds as you can in 15 minutes):
Pull Ups (5 reps) + Push Ups (10 reps) + Jumping Jacks (15 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

Workout Music

Zyrus 7 World Club Dome Set June 2019

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