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Exercises

Set 1: 1 round
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
8 reps
Rest
Rest
2 minutes
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
8 reps
Rest
Rest
2 minutes
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
8 reps
Rest
Rest
2 minutes

Set 2: 1 round
Bench Dumbbell Fly
Bench Dumbbell Fly
8 reps
Rest
Rest
1 min 30 secs
Bench Dumbbell Fly
Bench Dumbbell Fly
8 reps
Rest
Rest
1 min 30 secs
Bench Dumbbell Fly
Bench Dumbbell Fly
8 reps
Rest
Rest
2 minutes

Set 3: 1 round
Pull-Ups
Effort: Vigorous
Pull-Ups
8 reps
Rest
Rest
2 minutes
Pull-Ups
Effort: Vigorous
Pull-Ups
8 reps
Rest
Rest
2 minutes
Pull-Ups
Effort: Vigorous
Pull-Ups
8 reps
Rest
Rest
2 minutes

Set 4: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
8 reps
Rest
Rest
1 min 30 secs
Seated Dumbbell Press
Seated Dumbbell Press
8 reps
Rest
Rest
1 min 30 secs
Seated Dumbbell Press
Seated Dumbbell Press
8 reps
Rest
Rest
2 mins 30 secs

Set 5: 1 round
Barbell Deadlifts
Barbell Deadlifts
8 reps
Rest
Rest
1 min 30 secs
Barbell Deadlifts
Barbell Deadlifts
8 reps
Rest
Rest
1 min 30 secs
Barbell Deadlifts
Barbell Deadlifts
8 reps
Rest
Rest
1 min 30 secs


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