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ARMS & SHOULDERS

BICEPS CURL

3

WORK

SETS

15

REPS

TIMES

30

REST

SEC.

TWIST BICEPS CURL

3

WORK

SETS

15

REPS/

SIDE

45

REST

SEC.

ROPE PUSH-DOWN

4

WORK

SETS

15

REPS

TIMES

30

REST

SEC.

EXTENTION

4

WORK

SETS

15

REPS

TIMES

30

REST

SEC.

LATERAL RAISE

4

WORK

SETS

15

REPS

TIMES

30

REST

SEC.

FRONT RAISE

4

WORK

SETS

15

REPS

TIMES.

30

REST

SEC.