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Exercises

Set 1: 1 round
Warm-Up Cycling
Warm-Up Cycling
10 minutes
Transition
Transition
1 minute

Set 2: 3 rounds
Hammer Supine
Hammer Supine
15 reps
Hack Squat
Hack Squat
15 reps
Barbell Incline Bench Press
Barbell Incline Bench Press
15 reps
Dumbbell Bench Press
Dumbbell Bench Press
15 reps

Set 3: 1 round
Transition
Transition
1 minute
Treadmill Moderate Jog
Treadmill Moderate Jog
5 minutes
Transition
Transition
1 minute

Set 4: 3 rounds
Tricep Press
Tricep Press
15 reps
Rope Tricep Push Down
Rope Tricep Push Down
15 reps
Machine Shoulder Press
Machine Shoulder Press
12 reps

Set 5: 1 round
Transition
Transition
1 minute
Treadmill Running
Treadmill Running
5 minutes
Transition
Transition
1 minute

Set 6: 3 rounds
Leg Press
Leg Press
15 reps
Leg Extension
Leg Extension
15 reps
Ab Machine
Ab Machine
20 reps

Set 7: 1 round
Stretching
3 minutes


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