Glute Ham Raise
3 sets of 8-12 reps
Glute Kickbacks
3 sets of 8-12 reps
Dumbbell Lateral Raise
3 sets of 10-12 reps
Standing Barbell Upright Row
2 sets of 12-15 reps
Reverse Biceps Curl
3 sets of 8-10 reps
Rope Hammer Curls
4 sets of 8-12 reps
Reverse Spider Curl
2 sets of 15-20 reps
Overhead Dumbbell Triceps Extension
3 sets of 8-10 reps
Single Arm Overhead Triceps Extension
2 sets of 12-15 reps
Triceps Cable Pushdown
4 sets of 12-15