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Exercises

Set 1: 1 round
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
15 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
15 reps
Sit-Ups
Sit-Ups
30 reps
Rest
Rest
2 minutes

Set 2: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
12 reps
Sit-Ups
Sit-Ups
30 reps
Rest
Rest
2 minutes

Set 3: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Sit-Ups
Sit-Ups
30 reps
Rest
Rest
2 minutes

Set 4: 1 round
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
15 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Rest
Rest
2 minutes

Set 5: 1 round
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
12 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
12 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Rest
Rest
2 minutes

Set 6: 1 round
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
10 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
10 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Rest
Rest
2 minutes

Set 7: 1 round
Decline Benchpress
15 reps
Cable Tricep Push Down
15 reps
Knee Raises
30 reps
Rest
Rest
2 minutes

Set 8: 1 round
Decline Benchpress
12 reps
Cable Tricep Push Down
12 reps
Knee Raises
30 reps
Rest
Rest
2 minutes

Set 9: 1 round
Decline Benchpress
10 reps
Cable Tricep Push Down
10 reps
Knee Raises
30 reps
Rest
Rest
2 minutes

Set 10: 1 round
Weights: Heavy
Machine Fly
15 reps
Tricep Push-Ups
Tricep Push-Ups
15 reps
Resistance: Moderate
Ab Wheel
15 reps
Rest
Rest
2 minutes

Set 11: 1 round
Weights: Heavy
Machine Fly
12 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Resistance: Moderate
Ab Wheel
15 reps
Rest
Rest
2 minutes

Set 12: 1 round
Weights: Heavy
Machine Fly
10 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Resistance: Moderate
Ab Wheel
15 reps
Rest
Rest
2 minutes


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