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Description

Warm up set - light weight (10- 12 reps) Normal sets 8-10 reps medium weight Heavy sets 6-8 reps heavy weight


Exercises

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

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
55 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 2 rounds
Incline Dumbbell Chest Press
55 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Rest
Rest
35 seconds
Decline Bench Press
55 seconds

Set 7: 1 round
Rest
Rest
1 min 10 secs

Set 8: 3 rounds
Tricep Kickbacks
Tricep Kickbacks
35 seconds
Rest
Rest
30 seconds

Set 9: 3 rounds
Tricep Pull Down (Bar)
30 seconds
Rest
Rest
25 seconds

Set 10: 2 rounds
Rest
Rest
35 seconds
Tricep Extensions
Tricep Extensions
35 seconds

Set 11: 1 round
Rest
Rest
1 minute

Set 12: 3 rounds
Should Press (Barbell)
45 seconds
Rest
Rest
30 seconds

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
30 seconds

Set 15: 3 rounds
Rest
Rest
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds


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