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Exercises

Set 1: 2 rounds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Seal Jacks
Seal Jacks
30 seconds
Windmills
Windmills
30 seconds

Set 2: 4 rounds
Barbell Bench Press
Barbell Bench Press
1 minute
Rest
Rest
1 minute

Set 3: 4 rounds
Hammer Curls
Hammer Curls
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
30 seconds
Rest
Rest
1 minute

Set 4: 4 rounds
Bench Dumbbell Fly
Bench Dumbbell Fly
45 seconds
Dumbbell Bench Press
Dumbbell Bench Press
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Chest Stretch
Chest Stretch
1 minute
Tricep Stretches
Tricep Stretches
1 minute


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