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Exercises

Set 1: 1 round
Warm Up Stretching
Effort: Light
Warm Up Stretching
2 minutes
Military Press
Weights: Light
Effort: Moderate
Military Press
10 reps
Rest
Rest
1 minute
Military Press
Weights: Moderate
Effort: Moderate
Military Press
10 reps
Rest
Rest
1 minute
Military Press
Military Press
10 reps
Rest
Rest
1 minute
Military Press
Weights: Moderate
Effort: Moderate
Military Press
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Seated Dumbbell
Weights: Moderate
Effort: Moderate
Seated Dumbbell
12 reps
Rest
Rest
1 minute
Seated Dumbbell
Weights: Moderate
Effort: Moderate
Seated Dumbbell
12 reps
Rest
Rest
1 minute
Seated Dumbbell
Weights: Moderate
Effort: Moderate
Seated Dumbbell
12 reps
Rest
Rest
1 minute
Seated Dumbbell
Weights: Moderate
Effort: Moderate
Seated Dumbbell
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Barbell Upright Row
Weights: Moderate
Effort: Moderate
Barbell Upright Row
12 reps
Rest
Rest
1 minute
Barbell Upright Row
Weights: Moderate
Effort: Moderate
Barbell Upright Row
12 reps
Rest
Rest
1 minute
Barbell Upright Row
Weights: Moderate
Effort: Moderate
Barbell Upright Row
12 reps
Rest
Rest
1 minute
Barbell Upright Row
Weights: Moderate
Effort: Moderate
Barbell Upright Row
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Barbell Front Raise
Weights: Moderate
Effort: Moderate
Barbell Front Raise
12 reps
Rest
Rest
1 minute
Barbell Front Raise
Weights: Moderate
Effort: Moderate
Barbell Front Raise
12 reps
Rest
Rest
1 minute
Barbell Front Raise
Weights: Moderate
Effort: Moderate
Barbell Front Raise
12 reps
Rest
Rest
1 minute
Barbell Front Raise
Weights: Moderate
Effort: Moderate
Barbell Front Raise
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Dumbbell Lateral Raise
Weights: Moderate
Effort: Moderate
Dumbbell Lateral Raise
12 reps
Rest
Rest
1 minute
Dumbbell Lateral Raise
Weights: Moderate
Effort: Moderate
Dumbbell Lateral Raise
12 reps
Rest
Rest
1 minute
Dumbbell Lateral Raise
Weights: Moderate
Effort: Moderate
Dumbbell Lateral Raise
12 reps
Rest
Rest
1 minute
Dumbbell Lateral Raise
Weights: Moderate
Effort: Moderate
Dumbbell Lateral Raise
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Dumbbell Rear Delta Fly
Weights: Moderate
Effort: Moderate
Dumbbell Rear Delta Fly
12 reps
Rest
Rest
1 min 30 secs
Dumbbell Rear Delta Fly
Weights: Moderate
Effort: Moderate
Dumbbell Rear Delta Fly
12 reps
Rest
Rest
1 min 30 secs
Dumbbell Rear Delta Fly
Weights: Moderate
Effort: Moderate
Dumbbell Rear Delta Fly
12 reps
Rest
Rest
1 min 30 secs
Dumbbell Rear Delta Fly
Weights: Moderate
Effort: Moderate
Dumbbell Rear Delta Fly
12 reps
Rest
Rest
1 min 30 secs

Set 7: 1 round
Declined Sit Up
Resistance: Moderate
Effort: Moderate
Declined Sit Up
20 reps
Rest
Rest
1 min 30 secs
Declined Sit Up
Resistance: Moderate
Effort: Moderate
Declined Sit Up
20 reps
Rest
Rest
1 min 30 secs
Declined Sit Up
Resistance: Moderate
Effort: Moderate
Declined Sit Up
20 reps
Rest
Rest
1 min 30 secs

Set 8: 1 round
Inclind Leg Raise
Resistance: Moderate
Effort: Moderate
Inclind Leg Raise
20 reps
Rest
Rest
1 min 30 secs
Inclind Leg Raise
Resistance: Moderate
Effort: Moderate
Inclind Leg Raise
20 reps
Rest
Rest
1 min 30 secs
Inclind Leg Raise
Resistance: Moderate
Effort: Moderate
Inclind Leg Raise
20 reps
Cool Down
Effort: Light
Cool Down
3 minutes


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