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Exercises

Set 1: 4 rounds
Barbell Bench Press
Barbell Bench Press
6 reps
Rest As Needed
1 min 30 secs

Set 2: 3 rounds
Cable Fly
Cable Fly
10 reps
Decline bench press
Decline bench press
8 reps
Rest As Needed
2 minutes

Set 3: 3 rounds
Incline Press (Dumbbell)
Incline Press (Dumbbell)
Reps until failure
Rest As Needed
2 minutes

Set 4: 1 round
Incline ISO Press
Incline ISO Press
100 reps
Rest As Needed
3 minutes

Set 5: 3 rounds
Preacher Curl
Preacher Curl
Reps until failure
Hammer Curls
Hammer Curls
6 reps
Rest As Needed
1 minute

Set 6: 3 rounds
Tricep Pushdowns
Tricep Pushdowns
12 reps
Lying triceps extension (custom)
Lying triceps extension (custom)
Reps until failure
Rest As Needed
1 min 30 secs


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