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Description

Require Barbell and dumbbell set!


Exercises

Set 1: 1 round
Chest Stretch
Chest Stretch
1 minute

Set 2: 1 round
Tricep Stretches
Tricep Stretches
1 minute

Set 3: 1 round
Rest
Rest
30 seconds

Set 4: 1 round
1) Flat Barbell Bench Press
1) Flat Barbell Bench Press
1 minute
Transition
Transition
40 seconds
2) Flat Barbell Bench Press
2) Flat Barbell Bench Press
50 seconds
Transition
35 seconds
3) Flat Barbell Bench Press
3) Flat Barbell Bench Press
40 seconds
Transition
40 seconds
4) Flat Barbell Bench Press
4) Flat Barbell Bench Press
30 seconds
Transition
45 seconds
5) Flat Barbell Bench Press
5) Flat Barbell Bench Press
25 seconds
Transition
50 seconds
6) Flat Barbell Bench Press
6) Flat Barbell Bench Press
25 seconds
Transition
50 seconds
7) Flat Barbell Bench Press (decrease Weight)
7) Flat Barbell Bench Press (decrease Weight)
40 seconds
Transition
40 seconds
8) Flat Barbell Bench Press (decrease Weight)
8) Flat Barbell Bench Press (decrease Weight)
30 seconds

Set 5: 1 round
Rest
Rest
1 min 30 secs

Set 6: 2 rounds
1) DB Fly
1) DB Fly
1 minute
Transition
40 seconds
2) DB Fly
2) DB Fly
50 seconds
Transition
40 seconds
3) DB Fly
3) DB Fly
40 seconds
Transition
Transition
40 seconds
Dumbbell Fly
Dumbbell Fly
40 seconds
Rest
Rest
1 min 30 secs

Set 7: 1 round
1) Incline Dumbbell Bench Press
50 seconds
Transition
40 seconds
2) Incline Dumbbell Bench Press
40 seconds
Transition
40 seconds
3) Incline Dumbbell Bench Press
40 seconds
Transition
40 seconds
4) Incline Dumbbell Bench Press
35 seconds
Transition
40 seconds

Set 8: 1 round
Rest
Rest
1 min 10 secs

Set 9: 1 round
1) Flat Dumbbell Bench Press
45 seconds
Transition
45 seconds
2) Flat Dumbbell Bench Press
45 seconds
Transition
45 seconds
3) Flat Dumbbell Bench Press
40 seconds
Transition
50 seconds
4) Flat Dumbbell Bench Press (decrease Weight)
30 seconds
Transition
30 seconds

Set 10: 1 round
Stretch Arm And Chest
1 minute


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