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Exercises

Set 1: 1 round
Barbell Bench Press
Barbell Bench Press
15 reps
Rest
Rest
30 seconds
Barbell Bench Press
Barbell Bench Press
12 reps
Rest
Rest
30 seconds
Barbell Bench Press
Barbell Bench Press
10 reps
Rest
Rest
30 seconds
Barbell Bench Press
Barbell Bench Press
8 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
8 reps
Rest
Rest
1 minute
Barbell Incline Bench Press
Barbell Incline Bench Press
12 reps
Rest
Rest
30 seconds
Barbell Incline Bench Press
Barbell Incline Bench Press
10 reps
Rest
Rest
30 seconds
Barbell Incline Bench Press
Barbell Incline Bench Press
8 reps
Rest
Rest
1 minute
Bench Dumbbell Fly
Bench Dumbbell Fly
12 reps
Rest
Rest
30 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
10 reps
Rest
Rest
30 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
8 reps
Rest
Rest
1 minute
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
12 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
10 reps
Rest
Rest
1 min 30 secs

Set 2: 1 round
Smith's Machine 1 Arm Row
Smith's Machine 1 Arm Row
15 reps
Rest
Rest
30 seconds
Smith's Machine 1 Arm Row
Smith's Machine 1 Arm Row
12 reps
Rest
Rest
30 seconds
Smith's Machine 1 Arm Row
Smith's Machine 1 Arm Row
10 reps
Rest
Rest
30 seconds
Smith's Machine 1 Arm Row
Smith's Machine 1 Arm Row
8 reps
Rest
Rest
1 minute
Seated Cable Row
12 reps
Rest
Rest
30 seconds
Seated Cable Row
10 reps
Rest
Rest
30 seconds
Seated Cable Row
8 reps
Rest
Rest
30 seconds
1 Arm Cable pull Down
12 reps
Rest
Rest
30 seconds
1 Arm Cable pull Down
10 reps
Rest
Rest
30 seconds
1 Arm Cable pull Down
8 reps
Rest
Rest
1 minute
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
12 reps
Rest
Rest
30 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
10 reps
Rest
Rest
30 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
8 reps
Rest
Rest
1 minute
Dumbbell Shrugs
Dumbbell Shrugs
12 reps
Rest
Rest
30 seconds
Dumbbell Shrugs
Dumbbell Shrugs
10 reps
Rest
Rest
30 seconds
Dumbbell Shrugs
Dumbbell Shrugs
8 reps
Rest
Rest
30 seconds


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