Do 12 reps of each exercise. Take a short break after each move and move through the list 1 – 7. When you have all 7 exercises completed return and repeat the entire sequence twice more. 12 reps of each exercise, repeating it 3 times. Upright RowHammer CurlsLateral RaiseProne RowShoulder PressNarrow Push UpChest Press Wide How to do the Moves Upright Row Hammer Curls Lateral Raise Prone Row Shoulder Press Push Up Chest Press