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Description

Do 150 total


Exercises

Set 1: 4 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Rest
Rest
50 seconds

Set 2: 3 rounds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Rest
Rest
50 seconds

Set 3: 3 rounds
Weights: Moderate
Effort: Vigorous
Dumbell chest flyes
8 reps
Rest
Rest
45 seconds

Set 4: 4 rounds
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
8 reps
Rest
Rest
50 seconds

Set 5: 3 rounds
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Rest
Rest
1 min 15 secs

Set 6: 4 rounds
Bench Barbell Calf Raises
30 reps
Rest
Rest
45 seconds

Set 7: 3 rounds
Weighted Pull-Ups
Weights: Moderate
Weighted Pull-Ups
8 reps
Rest
Rest
50 seconds

Set 8: 4 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
1 minute

Set 9: 3 rounds
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
10 reps
Rest
Rest
45 seconds

Set 10: 3 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Rest
Rest
45 seconds

Set 11: 3 rounds
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
8 reps
Rest
Rest
45 seconds


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