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Exercises

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

Set 2: 3 rounds
Weights: Heavy
Barbell Incline Bench Press
12 reps
Knee Raises
30 reps
Rest
Rest
2 minutes

Set 3: 3 rounds
Weights: Heavy
Chest Press With Machine
12 reps
Weighted Russian Twists
30 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Cable Fly
10 reps
Weighted Pushups
10 reps
Rest
Rest
2 minutes

Set 5: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Elbows to Hands Plank
Elbows to Hands Plank
30 reps
Rest
Rest
2 minutes

Set 6: 3 rounds
Chin Ups
Chin Ups
10 reps
Biceps Machine
10 reps
Rest
Rest
2 minutes


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