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Exercises

Set 1: 2 rounds
Barbell Bicep Curl to Press
Barbell Bicep Curl to Press
1 minute
Rest
Rest
15 seconds
Hanging Knee Raises
Hanging Knee Raises
1 minute
Rest
Rest
20 seconds
Barbell Reverse Grip Row
Barbell Reverse Grip Row
1 minute

Set 2: 2 rounds
Barbell Reverse Curl to Press
Barbell Reverse Curl to Press
1 minute
Rest
Rest
15 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
45 seconds
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
1 minute
Rest
Rest
30 seconds

Set 3: 2 rounds
Barbell Shrug
Barbell Shrug
30 seconds
Barbell Shrug Behind the Back
30 seconds
Rest
Rest
15 seconds
Barbell Bicep Curls
Barbell Bicep Curls
Reps until failure
Rest
Rest
10 seconds
Standing Barbell Chest Press
Standing Barbell Chest Press
Reps until failure
Rest
Rest
30 seconds

Set 4: 2 rounds
Hanging Knee Raises
Hanging Knee Raises
Reps until failure
Barbell Reverse Curl
Reps until failure


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