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Exercises

Set 1: 5 rounds
Clean And Press 5X5
1 minute
Rest
45 seconds

Set 2: 4 rounds
Standing Dumbell Press 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 3: 4 rounds
Front Raises 4 X 20 15 12 10
1 minute
Side Raises 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 4: 4 rounds
Upright Rows 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 5: 4 rounds
Barcurls 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 6: 4 rounds
Incline Db Curls 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 7: 4 rounds
R. Arm Concentration Curls 4 X 30 15 12 10
1 minute
L. Arm Concentration Curls 4 X 20 15 12 10
1 minute
R.arm Extensions 4 X 20 15 12 10
1 minute
L. Arm Extensions 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 8: 4 rounds
Close Grip Bench 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 9: 4 rounds
Skull Crushers 4 X 20 15 12 10
1 minute
Rest
45 seconds

Set 10: 4 rounds
Wrist Curls 4 X 20 15 12 10
1 minute
Reverse Wrist Curls 4 X 20 15 12 10
1 minute
Rest
45 seconds

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


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