The workout is 3 sets of 4 exercises. You can follow the 1st main video below which is a timed 10 min workout leading you through it or can work through the 4 exercises at your own pace scrolling the exercise videos below and following number of repetitions. Do each exercise once which is 1 set and then repeat another 2 sets.
3 Sets of the 4 Exercises
With the Timed version video below there is a 10 second rest between exercises where a preview of the next exercise coming up is shown.
EXERCISE 1 – RIGHT TRICEP BENDS IN 4 POINT KNEELING – 15 REPS
EXERCISE 2 – LEFT TRICEP BENDS IN 4 POINT KNEELING – 15 REPS
EXERCISE 3 – UPRIGHT ROWS IN HIGH KNEELING – 15 REPS
EXERCISE 4 – BICEP CURLS IN KNEELING – 15 REPS