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Exercises

Set 1: 1 round
Squats
Squats
1 minute
Lunges
Lunges
1 minute

Set 2: 3 rounds
Barbell Squats
Weights: Moderate
Barbell Squats
45 seconds
Rest
Rest
10 seconds
Barbell Lunges
Weights: Moderate
Barbell Lunges
45 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
45 seconds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
15 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
45 seconds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
15 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
30 seconds
Rest
Rest
10 seconds
Weighted Plate Fly
Weights: Moderate
Weighted Plate Fly
30 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
30 seconds
Barbell Shrug
Barbell Shrug
10 seconds
Barbell Upright Rows
Barbell Upright Rows
30 seconds
Barbell Shrug
Barbell Shrug
10 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
30 seconds
Rest
Rest
20 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
30 seconds
Rest
Rest
10 seconds

Set 7: 3 rounds
Lying Barbell Tricep Extensions
45 seconds
Rest
Rest
10 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
Rest
Rest
30 seconds

Set 8: 2 rounds
90-90 Crunches
90-90 Crunches
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Plank
Plank
30 seconds


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