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Exercises

Set 1: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Transition
Transition
1 min 30 secs

Set 2: 1 round
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
30 seconds
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
30 seconds
Bicep Curls
Bicep Curls
12 reps
Transition
Transition
1 min 30 secs

Set 3: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
Transition
Transition
1 min 30 secs

Set 4: 1 round
Cable Crunch
Reps until failure
Rest
Rest
1 minute
Cable Crunch
Reps until failure
Rest
Rest
1 minute
Cable Crunch
Reps until failure

Set 5: 1 round
Leg Press
Leg Press
12 reps
Rest
Rest
30 seconds
Leg Press
Leg Press
12 reps
Rest
Rest
30 seconds
Leg Press
Leg Press
12 reps
Transition
Transition
1 min 30 secs

Set 6: 1 round
Elliptical
Elliptical
30 minutes


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