Home Workout 18
Click on the underlined exercise names to view the technique.
| Sets x Reps | Rest | Tempo | ||
| 1a
1b 1c |
Kettle Bell Hammer Curl | 3 x 16
3 x 16 3 x 16 |
10
10 30 |
3-0-1
3-0-1 3-0-1 |
| 2 | Kettle Bell Pendlay Row | 5 x 5 (per arm) | 90 | 4-0-1 |
| 3a
3b |
Kettle Bell Front Raise | 3 x 8-12
3 x 8-12 |
10
60 |
3-0-1
3-0-1 |
| 4a
4b |
Kettle Bell Lateral Raise | 3 x 10 (total)
3 x 4-8 (per arm) |
10
60 |
3-0-1
2-0-1 |
| 5a
5b |
Swiss Ball Tucks | 3 x 4-8
3 x 16 |
10
60 |
2-0-1
n/a |