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Exercises

Set 1: 5 rounds
Arnold Presses 5 X 5
1 minute
Rest
45 seconds

Set 2: 7 rounds
Front Raies 7 X 30 5 5 5 5 5 5
1 minute
Reverse Flyes (on an incline bench) 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 3: 7 rounds
Upright Rows 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 4: 1 round
Barcurls (1-10 Method) Set 1 -1 Rep
15 seconds
Strip Weight
15 seconds
Set 2-2 Reps
15 seconds
Strip Weight
15 seconds
Set 3-3 Reps
15 seconds
Strip Weight
15 seconds
Set 4-4 Reps
15 seconds
Strip Weight
15 seconds
Set 5-5 Reps
20 seconds
Strip Weight
15 seconds
Set 6 - 6 Reps
20 seconds
Strip Weight
15 seconds
Set 7-7 Reps
25 seconds
Strip Weight
15 seconds
Set 8 -8 Reps
25 seconds
Strip Weight
15 seconds
Set 9 -9 Reps
30 seconds
Strip Weight
15 seconds
Set 10 -10 Reps
30 seconds
Rest
1 minute

Set 5: 7 rounds
Incline Curls 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 6: 7 rounds
Left Arm Concentration Curls 7 X 15 15 10 5 5 5 5
1 minute
Right Arm Concentration Curls 7 X 15 15 10 5 5 5 5
1 minute
Rest
45 seconds

Set 7: 7 rounds
Close Grip Bench Press 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 8: 7 rounds
Tricep Push Downs 7 X 15 15 10 5 5 5 5
1 minute
Rest
45 seconds

Set 9: 7 rounds
Right One Arm Extensions 7 X 15 15 10 5 5 5 5
1 minute
Left One Arm Extensions 7 X 15 15 10 5 5 5 5
1 minute
Rest
45 seconds

Set 10: 7 rounds
Wrist Curls 7 X 30 5 5 5 5 5 5
1 minute
Reverse Wrist Curls 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 11: 5 rounds
Decline Sit Ups 5 X 25
1 minute
Rest
45 seconds


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