Quick and Easy 30 min. Total Body Workout!

1.) Barbell Bicep Curl

1.) Dumbbell Bicep Curl

2.) Underhand Pull-down

2.) Lateral Pull-down

3.) Dumbbell Bench Press

3.) Overhead Triceps Extension

4.) Barbell Push-ups

4.) Lateral Raises

5.) Upright Rows

5.) Dumbbell Shoulder Press

6.) Calf Raise

6.) Barbell Squat on Smith Machine

7.) Body-weight Squat

7.) High Knees (30 secs)

8.) Leg Press

8.) Weighted Step-ups

Perform these exercises:

• 3 sets with 12 repetitions each.
• 15 second rest in between each set.
• This is a circuit, therefore, you will perform two exercises as one set

Basic Killer Chest and Triceps Workout!

Chest And Triceps

1.)Dumbbell Bench Press

2.)Overhead Dumbbell Triceps Extension

3.)Close Grip Bench Press

4.)Rope Triceps Extension

5.)Incline Dumbbell Bench Press

6.)One-arm Triceps Extension

7.)Barbell Push- up

8.)Assisted Dips

Perform these exercises:

• 4 sets with 15 repetitions each.
• 15 second rest in between each set.
• Try to super set with two exercises at a time.

Bunnny Bicep Workout!

Show Them How To Flex Those Guns

1.)Barbell Bicep Curl

2.)Dumbbell Bicep Curl

3.) Concentration Curl

4.) Hammer Curls

5.) Hammer Curls With Rope

Perform these exercises:

• 4 sets with 15 repetitions each.
• 15 second rest in between each set.
• Try to super set with two exercises at a time.
• For optimum results engage the bicep muscle in a slow range of motion.