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Description

2 sets of each exercise 15 no rest 12 with increased weight so to make sure you start fairly light with first set. No rest until transition into the next body part. 60 sec then continue.


Exercises

Set 1: 1 round
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Barbell Bench Press
Resistance: Heavy
Barbell Bench Press
12 reps
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
15 reps
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
12 reps
Dumbbell Fly on Ball
Weights: Light
Dumbbell Fly on Ball
15 reps
Dumbbell Fly on Ball
Weights: Moderate
Dumbbell Fly on Ball
12 reps
Rest
Rest
1 minute

Set 2: 1 round
Chin-Ups
Chin-Ups
15 reps
Chin-Ups
Chin-Ups
12 reps
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
15 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
15 reps
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
12 reps
Rest
Rest
1 minute
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
15 reps
Barbell Shoulder Press
Weights: Heavy
Barbell Shoulder Press
12 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
15 reps
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Barbell Shrugs
Weights: Moderate
Barbell Shrugs
15 reps
Barbell Shrugs
Weights: Heavy
Barbell Shrugs
12 reps
Rest
Rest
1 minute
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
12 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute
Effort: Vigorous
Close Grip Bench Press
15 reps
Effort: Vigorous
Close Grip Bench Press
12 reps
Tricep Push-Ups
Tricep Push-Ups
Reps until failure


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