One Arm Row - stand on right side of bench, 5 lb weight, lean forward and support weight on left knee on bench. Keep back level with ground, lean into left hand. Let weight hand straight down, lift to hip bending elbow and keeping high. Keep back and shoulder parallel with ground. Lower back down. 2 sets of 10 reps for each arm.
Move 4: Reverse Lunge with Rotation and Biceps Curl Deadlift to High Pull Stability-Ball Triceps Extension Plank Hold and Single-Arm Row Squat with Leg Abduction and Lateral Raise Hamstring Curl with Chest Press V-Sit Incline Press Side Plank with Rear Fly