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Exercises

Set 1: 4 rounds
Weights: Moderate
Effort: Maximum
Ab Machine Crunches
20 reps
Rest
20 seconds

Set 2: 1 round
Set up cable High med weight
2 minutes
Set up TRX
30 seconds

Set 3: 4 rounds
Weights: Maximum
Effort: Maximum
TRX Reverse Crunch
20 reps
Weights: Moderate
Cable Tricep Push Down
12 reps
20 Cable Crunch With Alternating Oblique Twists
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Set up arc trainer medium height
2 minutes

Set 5: 4 rounds
Weights: Moderate
Effort: Maximum
Left cable torso twist
20 reps
Push-Ups
Push-Ups
10 reps
Weights: Moderate
Effort: Maximum
Right cable torso twist
20 reps
Rest
Rest
30 seconds

Set 6: 1 round
Grt sit up bench, 15s and 10s
3 minutes

Set 7: 4 rounds
Weights: Moderate
Effort: Maximum
Decline Oblique Crunches With DB
20 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
15 reps
Reverse Bicycles
Reverse Bicycles
20 reps
Rest
Rest
30 seconds

Set 8: 4 rounds
Dumbbell Left Leg Curl to Press
Weights: Moderate
Dumbbell Left Leg Curl to Press
10 reps
Dumbbell Right Leg Curl to Press
Weights: Moderate
Dumbbell Right Leg Curl to Press
10 reps
Weights: Moderate
Effort: Maximum
Decline dumbbell fly
20 reps
Rest
Rest
30 seconds

Set 9: 4 rounds
Weights: Moderate
Effort: Maximum
Sit up to overhead press
35 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Rest
30 seconds


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