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Exercises

Set 1: 3 rounds
Tricep Dip Machine
10 reps
Rest
Rest
1 minute

Set 2: 4 rounds
Close Grip Bench Press
Close Grip Bench Press
10 reps
Transition
Transition
30 seconds
Skull Cruscher
Skull Cruscher
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Transition
Transition
1 minute

Set 4: 3 rounds
Behind-the-neck To Military Press
Behind-the-neck To Military Press
8 reps
Rest
Rest
1 minute

Set 5: 4 rounds
Barbell Shrugs
Barbell Shrugs
6 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Upright Row
Upright Row
8 reps
Dumbell Shrugs
Dumbell Shrugs
10 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Rear Deltoid Fly machine
Rear Deltoid Fly machine
10 reps
Shoulder Press
Shoulder Press
10 reps
Rest
Rest
1 minute

Set 8: 4 rounds
Tricep Rope Press Down
Tricep Rope Press Down
8 reps
Rope Tricep Extensions
Rope Tricep Extensions
8 reps
Rest
Rest
1 minute

Set 9: 3 rounds
Rear Delt Cable Crucifix
Rear Delt Cable Crucifix
10 reps
Cable Shrugs
Cable Shrugs
10 reps
Rest
Rest
1 minute

Set 10: 3 rounds
Tricep Cable Kickback
15 reps
Rest
Rest
45 seconds

Set 11: 2 rounds
Reverse Grip Tricep Pull Down- Double Drop
Effort: Maximum
Reverse Grip Tricep Pull Down- Double Drop
Reps until failure
Rest
Rest
1 min 30 secs
Cable Side Lateral - Double Drop (Each Arm)
Cable Side Lateral - Double Drop (Each Arm)
Reps until failure


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