V-up crunch – Ex:3
2×20 warm up – 1′ rest
+2×20 compound set
Hyperextension – Ex:4
2×12 warm up – 1′ rest
+2×10 compound set
Dip – Ex:5
2×10-12 warm up – 1′ rest
+2×8-10 compound set
Push down – Ex:6
2×10 warm up – 1′ rest
+2×6-8 compound set
Dumbbell biceps – Ex:7
2×10 warm up – 1′ rest
+2×8 compound set
Biceps 45° – Ex:8
2×12-15 warm up – 1′ rest
+2×10 set
Barbell scott – Ex:9
2×12-15 warm up – 1′ rest
+2×12 compound set
Concentration curl – Ex:10
2×10 warm up – 1′ rest
+2×6 compound set
1 arm triceps – Ex:11
2×10 warm up – 1′ rest
+2×8 compound set
one dumbbell extension – Ex:12
2×12 warm up – 1′ rest
+2×8-10 compound set