Back and biceps
WARM UP
- 200 m Machine
- 5 Burpees
WORKOUT
-Banded Seated row 15*e
- DB fly 20/12/8
- DB row 20/12/8
20-10-8. (For 10 and 8 reps increase the weight)
- Hummer curl
-DB biceps curl
-Drag curl
For last 7 mins cardio
Tri sets/ 2 rounds
-Supper man 10
-Skipping rope 25
-Rowing 10 calories