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Exercises

Set 1: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
1 minute
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
1 minute
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
1 minute
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Overhead Press
Weights: Heavy
Overhead Press
15 reps
Rest
Rest
1 minute
Overhead Press
Weights: Heavy
Overhead Press
15 reps
Rest
Rest
1 minute

Set 6: 1 round
Bench Dips
Bench Dips
10 reps
Rest
Rest
40 seconds
Bench Dips
Bench Dips
10 reps
Rest
Rest
40 seconds
Bench Dips
Bench Dips
10 reps
Rest
Rest
40 seconds

Set 7: 1 round
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Rest
Rest
40 seconds
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Rest
Rest
40 seconds
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Rest
Rest
40 seconds

Set 8: 1 round
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Rest
Rest
40 seconds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Rest
Rest
40 seconds


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