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Exercises

Set 1: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
15 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
15 reps
High-Plank and Knee Draw
High-Plank and Knee Draw
40 reps
Rest
Rest
2 minutes

Set 2: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
12 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
12 reps
High-Plank and Knee Draw
High-Plank and Knee Draw
40 reps
Rest
Rest
2 minutes

Set 3: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
High-Plank and Knee Draw
High-Plank and Knee Draw
40 reps
Rest
Rest
2 minutes

Set 4: 1 round
Weights: Heavy
Barbell Incline Bench Press
15 reps
Hammer Curls
Hammer Curls
15 reps
Weighted Russian Twists
30 reps
Rest
Rest
2 minutes

Set 5: 1 round
Weights: Heavy
Barbell Incline Bench Press
12 reps
Hammer Curls
Hammer Curls
12 reps
Weighted Russian Twists
30 reps
Rest
Rest
2 minutes

Set 6: 1 round
Weights: Heavy
Barbell Incline Bench Press
10 reps
Hammer Curls
Hammer Curls
10 reps
Weighted Russian Twists
30 reps
Rest
Rest
2 minutes

Set 7: 1 round
Weights: Heavy
Pullovers
15 reps
Tricep Push-Ups
Tricep Push-Ups
15 reps
Sit-Ups
Sit-Ups
30 reps
Rest
Rest
2 minutes

Set 8: 1 round
Weights: Heavy
Pullovers
12 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Sit-Ups
Sit-Ups
30 reps
Rest
Rest
2 minutes

Set 9: 1 round
Weights: Heavy
Pullovers
10 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Sit-Ups
Sit-Ups
30 reps
Rest
Rest
2 minutes

Set 10: 1 round
Elbows to Hands Plank
Elbows to Hands Plank
50 reps


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