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Exercises

Set 1: 1 round
Overhead Press Test Then Hold
30 seconds
Rest
Rest
20 seconds
Hammer Curls
Hammer Curls
20 seconds
Rows
35 seconds
Rest
Rest
35 seconds
Overhead Press Then Hold
30 seconds
Get Ready For Bench Press
30 seconds
Purple Bench-press-it-out
45 seconds
Tricep Extensions
Tricep Extensions
25 seconds
Rest
Rest
45 seconds
Overhead Press Then Hold
25 seconds
Rest
Rest
20 seconds
Rows
25 seconds
Hammer Curls
Hammer Curls
25 seconds
Get Ready For Purple Set
30 seconds

Set 2: 2 rounds
Overhead Press
Overhead Press
10 seconds
Rotator Cuff
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
10 seconds
Rotator Cuff
10 seconds
Rest
Rest
10 seconds
Side Raises
10 seconds
Front Raises
10 seconds
Punch Rows
10 seconds


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