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Exercises

Set 1: 7 rounds
Barbell Shoulder Press
Weights: Heavy
Barbell Shoulder Press
4 reps
Rest
Rest
2 minutes

Set 2: 3 rounds
Single Dumbbell Front Raises
Weights: Heavy
Single Dumbbell Front Raises
12 reps
Knee Raises
30 reps
Rest
Rest
2 minutes

Set 3: 3 rounds
Weights: Heavy
Rotational Shoulder Press
12 reps
Russian Twists
Russian Twists
30 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Weights: Heavy
Shoulder Vertical Pull
15 reps
Barbell Shrug
Weights: Heavy
Barbell Shrug
15 reps
Rest
Rest
2 minutes

Set 5: 3 rounds
Cable Tricep Push Down
15 reps
Ab Wheel
15 reps
Rest
Rest
2 minutes

Set 6: 3 rounds
Bench Dips
Bench Dips
20 reps
Elbows to Hands Plank
Elbows to Hands Plank
30 reps
Rest
Rest
2 minutes


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