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Exercises

Set 1: 1 round
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
10 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
10 reps
Rest
Rest
1 minute
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
10 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
10 reps
Rest
Rest
1 minute
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
10 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Rest
Rest
1 minute
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Rest
Rest
1 minute
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
10 reps
Rest
Rest
1 minute
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
10 reps
Rest
Rest
1 minute

Set 6: 1 round
Overhead Press
Weights: Heavy
Overhead Press
10 reps
Rest
Rest
40 seconds
Overhead Press
Weights: Heavy
Overhead Press
10 reps
Rest
Rest
40 seconds
Overhead Press
Weights: Heavy
Overhead Press
10 reps
Rest
Rest
40 seconds

Set 7: 1 round
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
15 reps
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
15 reps
Rest
Rest
1 minute
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
15 reps
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
15 reps
Rest
Rest
1 minute
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
15 reps
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
15 reps
Rest
Rest
1 minute

Set 8: 1 round
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
10 reps
Bench Dips
Bench Dips
10 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
10 reps
Bench Dips
Bench Dips
10 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
10 reps
Bench Dips
Bench Dips
10 reps

Set 9: 1 round
Rest
Rest
1 min 30 secs

Set 10: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Bicep Curls
Weights: Heavy
Bicep Curls
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Bicep Curls
Weights: Heavy
Bicep Curls
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps


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