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Exercises

Set 1: 3 rounds
Bench Press
Bench Press
30 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Bench Press
Bench Press
1 minute
Rest
20 seconds

Set 3: 3 rounds
Shrugs
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Shrugs
1 minute
Rest
20 seconds

Set 5: 3 rounds
Lat Pulldowns
30 seconds
Rest
Rest
10 seconds

Set 6: 3 rounds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
10 seconds

Set 7: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
10 seconds

Set 8: 3 rounds
Leg Press
Leg Press
30 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Leg Press
Leg Press
1 minute

Set 10: 3 rounds
Leg Curls
Leg Curls
30 seconds
Rest
Rest
10 seconds

Set 11: 3 rounds
Wrist Curls
20 seconds
Rest
10 seconds


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