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Exercises

Set 1: 5 rounds
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
5 reps
Rest
Rest
2 minutes

Set 2: 1 round
Push Ups (feet on Bench)
Reps until failure
Rest
Rest
45 seconds

Set 3: 3 rounds
Weights: Moderate
Incline Dumbbell Fly
12 reps
Rest
Rest
15 seconds

Set 4: 1 round
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
1 minute

Set 5: 3 rounds
Pec Deck Fly (Delts Machine)
12 reps
Rest
Rest
20 seconds

Set 6: 1 round
Dumbbell Push-Ups
Dumbbell Push-Ups
20 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Reverse Pec Deck Fly
12 reps
Rest
Rest
45 seconds

Set 8: 3 rounds
Diamond Push Ups
Diamond Push Ups
12 reps
Rest
Rest
30 seconds

Set 9: 4 rounds
Weights: Heavy
Effort: Vigorous
Tricep Pushdowns (over hand)
15 reps
Rest
Rest
30 seconds

Set 10: 4 rounds
Tricep Pushdowns (under hand)
15 reps
Rest
Rest
30 seconds

Set 11: 4 rounds
Bench Skull Crusher
Bench Skull Crusher
10 reps
Rest
Rest
30 seconds

Set 12: 3 rounds
Bent Over Tricep Kick Backs
15 reps
Rest
Rest
20 seconds

Set 13: 3 rounds
Elevated Chest Dips
12 reps
Rest
Rest
30 seconds


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