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Exercises

Set 1: 5 rounds
Barbell Bent-Over Rows
Weights: Maximum
Barbell Bent-Over Rows
Reps until failure
Weights: Maximum
Effort: Maximum
Negative pull up
30 seconds
Dumbbell Bench Press
Weights: Maximum
Dumbbell Bench Press
Reps until failure
Weights: Maximum
Effort: Maximum
Standing chest plate squeezes
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Pull-ups
Pull-ups
Reps until failure
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
1 minute

Set 3: 4 rounds
Weights: Maximum
One Arm Dumbbell Row
Reps until failure
Pullovers on Ball
Weights: Maximum
Pullovers on Ball
Reps until failure
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
Reps until failure
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
Reps until failure
Rest
Rest
1 min 30 secs


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