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Description

Do 5 minute warm up before workout.


Exercises

Set 1: 3 rounds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
1 minute
Transition
Transition
15 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
45 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
45 seconds
Rest
Rest
45 seconds

Set 2: 3 rounds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
1 minute
Transition
Transition
15 seconds
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
45 seconds
Rest
Rest
45 seconds

Set 3: 3 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
1 minute
Transition
Transition
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
45 seconds

Set 4: 2 rounds
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
1 minute
Transition
Transition
15 seconds
Renegade Row with Push-up
Weights: Moderate
Renegade Row with Push-up
45 seconds
Rest
Rest
45 seconds

Set 5: 1 round
Chest Stretch
Chest Stretch
30 seconds
Body Circles
Body Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds


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