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Description

How to build Lean muscle and get defined fast


Exercises

Set 1: 1 round
Chest Stretch
Chest Stretch
40 seconds
Tricep Stretches
Tricep Stretches
45 seconds
Wrist Stretches
35 seconds

Set 2: 1 round
Push-Ups
Push-Ups
45 seconds
Rest
Rest
20 seconds
Push-Ups
Push-Ups
40 seconds
Rest
Rest
30 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Barbell Bicep Curls
45 seconds
Rest
Rest
30 seconds
Barbell Bicep Curls
45 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Seated Leg Raises
1 minute
Rest
Rest
30 seconds
Seated Leg Raises
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Shoulder Shrugs
Shoulder Shrugs
1 min 30 secs
Rest
Rest
35 seconds
Shoulder Shrugs
Shoulder Shrugs
1 min 15 secs
Rest
Rest
35 seconds
Shoulder Shrugs
Shoulder Shrugs
1 minute
Rest
Rest
40 seconds

Set 6: 1 round
Hammer Curls
Hammer Curls
1 minute
Rest
30 seconds
Standing Forearm Curls
45 seconds
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
45 seconds
Rest
Rest
30 seconds
Standing Forearm Curls
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Diamond Push Ups
Diamond Push Ups
30 seconds
Rest
Rest
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Rest
Rest
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Barbell Bicep Curls
1 minute
Rest
Rest
30 seconds
Barbell Bicep Curls
45 seconds
Rest
Rest
30 seconds
Shoulder Shrugs
Shoulder Shrugs
1 min 30 secs
Rest
Rest
49 seconds
Shoulder Shrugs
Shoulder Shrugs
1 min 30 secs
Rest
Rest
50 seconds

Set 9: 1 round
Deep Lunges
Deep Lunges
1 minute
Rest
Rest
30 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Rest
Rest
45 seconds
Walking Lunges
Walking Lunges
45 seconds


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