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Exercises

Set 1: 4 rounds
Dumbbell Fly
Weights: Light
Dumbbell Fly
12 reps
Rest
Rest
1 minute

Set 2: 1 round
Rest
Rest
1 min 30 secs

Set 3: 4 rounds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
12 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Rest
Rest
1 min 15 secs

Set 5: 4 rounds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Rest
Rest
1 min 15 secs

Set 6: 1 round
Rest
Rest
1 min 30 secs

Set 7: 3 rounds
MACHINE FLY/ PEC DEC
12 reps
Rest
Rest
1 min 15 secs

Set 8: 1 round
Rest
Rest
1 min 15 secs

Set 9: 4 rounds
Reverse Crunch with Ball
Reverse Crunch with Ball
Reps until failure
Rest
Rest
1 min 30 secs

Set 10: 1 round
Rest
Rest
1 min 15 secs

Set 11: 4 rounds
MACHINE CRUNCH
12 reps
Rest
Rest
1 min 15 secs

Set 12: 1 round
Rest
Rest
1 min 15 secs

Set 13: 1 round
Crunches
Crunches
Reps until failure
Rest
Rest
1 min 15 secs

Set 14: 1 round
Rest
Rest
1 min 15 secs

Set 15: 3 rounds
Oblique Crunches
Oblique Crunches
12 reps
Rest
Rest
1 min 15 secs


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