Instructions

Home Program:

Superset 1: 4x10
Dumbbell Goblet Squat
Push-Ups on Knees (try each set starting on your toes)

Superset 2: 4x10
Kettlebell B-Stance Glute Bridge
Dumbbell Standing Bent-Over Row

Superset 3: 4x10
Cross Body Hammer Curl
Tricep Dip with Knees Bent

Gym Program

Superset 1: 4x8
Dumbbell Goblet Squat
Iso-Lateral Chest Press (Chest Press Machine)

Superset 2: 4x8
Independent Lat Pulldown (Vertical Traction Machine)
Suspension Trainer Hamstring Curl

Superset 3: 4x8
Seated Incline Dumbbell Bicep Curl
Tricep Rollback

Dumbbell Goblet Squat

glutes | hamstrings | legs | quads

Push-Up on Knees

Push-Up on Knees

chest | shoulders

Kettlebell B-Stance Glute Bridge

Kettlebell B-Stance Glute Bridge

glutes

Dumbbell Standing Bent-Over Row

Dumbbell Standing Bent-Over Row

back | rhomboids

Cross Body Hammer Curl

Cross Body Hammer Curl

arms | biceps

Tricep Dip with Knees Bent

Tricep Dip with Knees Bent

arms | shoulders | triceps

Iso-Lateral Chest Press

Iso-Lateral Chest Press

chest

Independent Lat Pulldown

Independent Lat Pulldown

back | lats | rhomboids

Suspension Trainer Hamstring Curl

Suspension Trainer Hamstring Curl

hamstrings | legs

Seated Incline Dumbbell Bicep Curl

Seated Incline Dumbbell Bicep Curl

biceps

Tricep Rollback

arms | triceps