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Exercises

Set 1: 4 rounds
Incline Dumbbell Fly
Incline Dumbbell Fly
12 reps
Rest
Rest
30 seconds

Set 2: 4 rounds
Decline Bench Press
Decline Bench Press
8 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Hammer Curl
Hammer Curl
12 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Seated Rows
Seated Rows
12 reps
Rest
Rest
30 seconds

Set 5: 4 rounds
Narrow Grip DB Bench Press
15 reps
Rest
Rest
30 seconds

Set 6: 4 rounds
Overhead Dumbell Extensions
Overhead Dumbell Extensions
6 reps
Rest
Rest
30 seconds
Overhead Dumbell Extensions
Overhead Dumbell Extensions
5 reps
Rest
Rest
30 seconds
Overhead Dumbell Extensions
Overhead Dumbell Extensions
5 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
5 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
5 reps
Rest
Rest
30 seconds

Set 8: 4 rounds
Hanging L Raises
Hanging L Raises
20 reps


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