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Exercises

Set 1: 3 rounds
Barbell Deadlift - 4 Reps
Barbell Deadlift - 4 Reps
20 seconds
Rest
Rest
2 minutes

Set 2: 3 rounds
Barbell Bench Press - 3 Reps
Barbell Bench Press - 3 Reps
20 seconds
Rest
Rest
2 minutes

Set 3: 2 rounds
Pec Deck Fly - 15 Reps
36 seconds
Rest
Rest
1 min 30 secs

Set 4: 2 rounds
Lat Pulldown - 15 Reps
38 seconds
Rest
Rest
1 min 30 secs

Set 5: 2 rounds
Bent Over Flys - 15 Reps
38 seconds
Rest
Rest
1 min 30 secs

Set 6: 2 rounds
Dumbbell Lateral Shoulder Raises - 15 Reps
Dumbbell Lateral Shoulder Raises - 15 Reps
38 seconds
Rest
Rest
1 min 30 secs

Set 7: 5 rounds
Barbell Bicep Curls - 15 Reps
Barbell Bicep Curls - 15 Reps
38 seconds
Rest
Rest
1 min 30 secs

Set 8: 4 rounds
Hammer Curls
20 seconds
Rest
Rest
30 seconds

Set 9: 1 round
Transition
Transition
1 minute

Set 10: 4 rounds
Rope Tricep Push Down
25 seconds
Rest
Rest
30 seconds


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