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Day 15: Full-Body Dumbbell Workout Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets. Dumbbell Row 3 sets, 10-12 reps (left arm, no rest) Dumbbell Row 3 sets, 10-12 reps (right arm, no rest) Dumbbell Russian Twist 3 sets, 32-40 reps (alternating, 16-20 reps per side, no rest) Seated rear delt fly 3 sets, 10-12 reps (no rest) 3 sets, 10-12 reps (no rest) Dumbbell Shadow Boxing 3 sets, 1 mins (rest 2 min. )
Day 14 | Main | Day 16
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