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Exercises

Set 1: 2 rounds
Diamond Push Ups
Diamond Push Ups
30 seconds
Rest
Rest
10 seconds
Push-Ups (wide)
Push-Ups (wide)
30 seconds
Rest
10 seconds

Set 2: 1 round
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
15 seconds
Dumbbell Fly
Dumbbell Fly
45 seconds
Rest
Rest
15 seconds
Dumbbell Fly
Dumbbell Fly
40 seconds
Rest
Rest
15 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Transition
Transition
40 seconds

Set 3: 1 round
Incline Dumbbell Chest Press
45 seconds
Transition
Transition
20 seconds
Elevated Push-Ups
Elevated Push-Ups
20 seconds
Transition
Transition
20 seconds
Incline Dumbbell Chest Press
Incline Dumbbell Chest Press
40 seconds
Transition
20 seconds
Elevated Push-Ups
Elevated Push-Ups
20 seconds
Transition
Transition
20 seconds
Incline Dumbbell Chest Press
40 seconds
Transition
Transition
20 seconds
Elevated Push-Ups
Elevated Push-Ups
20 seconds
Transition
Transition
20 seconds

Set 4: 1 round
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 seconds
Shorty Push-Ups
Shorty Push-Ups
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 seconds


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