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Exercises

Set 1: 1 round
Weights: Light
Close Grip Lat Pull Down
15 reps
Plank
Plank
30 seconds
Prisoner Squats
Prisoner Squats
15 reps
Crunches
Crunches
30 reps
Rest
Rest
10 seconds

Set 2: 3 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
15 reps
Leg Press
Leg Press
15 reps
Lunges
Lunges
15 reps
Rest
Rest
10 seconds

Set 3: 3 rounds
Cable Crossovers
30 seconds
Cable Crossovers
15 reps
Alternating Cable Shoulder Press
30 seconds
Alternating Cable Shoulder Press
15 reps
Alternating Cable Shoulder Press
30 seconds
Alternating Cable Shoulder Press
15 reps
Rest
Rest
10 seconds

Set 4: 3 rounds
Cable Lat Pull Down
15 reps
Seated Cable Row
15 reps
Cable Tricep Push Down
15 reps
Rest
Rest
10 seconds

Set 5: 3 rounds
Overhead Press
Overhead Press
15 reps
Dumbbell Chest Press
Dumbbell Chest Press
15 reps
Bicep Curls
Bicep Curls
15 reps


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