Superset No. 1

Dumbbell Shoulder Press

10-15 Reps

Lying Down Reverse Ab Crunches

20-30 Reps
Superset No. 2

Bent Over Dumbbell Rows

10-15 Reps

Feet Elevated Push-ups

15-20 Reps
Superset No. 3

Kettlebell or Barbell Squats

10-15 Reps

Standing Calf Raises

20-30 Reps
Superset No. 4

Dumbbell Bicep Curls

15-20 Reps

Overhead Dumbbell Triceps Extensions

15-20 Reps
Body Areas Worked
Abdominals
0%100%
Glutes
0%100%
Hamstrings
0%100%
quads & obliques
0%100%
shoulders
0%100%
quads & obliques
0%100%
Workout Goals
muscle build-up
0%100%
core strenght
0%100%
weight loss
0%100%