40 secs / 20 secs -Single Arm Bent Over Rows
40 secs / 20 secs -Bicep Curls (Dumbbells or Resistance Band)
40 secs / 20 secs -Standing Upright Rows
40 secs / 20 secs -Lying Twists
Round 2
40 secs / 20 secs -Regular Curls / Clairmont Curls
40 secs / 20 secs -Kneeling Rows
40 secs / 20 secs -Plank Hands
40 secs / 20 secs -Forearms Curls
Round 3
40 secs / 20 secs -Lower Back - Good Mornings
40 secs / 20 secs -Preacher Curls
40 secs / 20 secs -Burpies
40 secs / 20 secs -Single Arm Bent Over Rows
Round 4
40 secs / 20 secs -Regular Curls / Clairmont Curls
40 secs / 20 secs -2 Hand Bent Over Rows
40 secs / 20 secs -Low Jumping Jacks
40 secs / 20 secs -Standing Upright Rows
Round 5
40 secs / 20 secs -Single Arm Bent Over Rows
40 secs / 20 secs -Bicep Curls
40 secs / 20 secs -Standing Upright Rows
40 secs / 20 secs -Lying Twists
Round 6
40 secs / 20 secs -Standing Upright Rows
40 secs / 20 secs -Kneeling Rows
40 secs / 20 secs -Plank Hands
40 secs / 20 secs -Forearms Curls
Round 7
40 secs / 20 secs -Lower Back Good Mornings
40 secs / 20 secs -Preacher Curls
40 secs / 20 secs -Burpies
40 secs / 20 secs -Bent Over Rows
Round 8
40 secs / 20 secs -Standing Upright Rows
40 secs / 20 secs -2 Hand Bent Over Rows
40 secs / 20 secs -Low Jumping Jacks
40 secs / 20 secs -Standing Upright Rows
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