Repeat each move three times before you move on to the next move. Do 12 reps, take a short break, then do 10 reps and finally do 8 reps of the move. Three rounds of the same move before you move on. Lateral RaiseBicep CurlsChest Press WideTricep ExtensionShoulder PressChest Press NarrowProne FlyUpright Row How to do the Moves Lateral Raise Bicep Curls Chest Press Tricep Extension Shoulder Press Chest Press Prone Fly Upright Row