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Exercises

Set 1: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
25 reps
Dumbbell Bench Press
Dumbbell Bench Press
20 reps
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
Dumbbell Bench Press
Dumbbell Bench Press
10 reps

Set 2: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
40 reps

Set 3: 1 round
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
25 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
20 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
12 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
10 reps

Set 4: 1 round
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
40 reps

Set 5: 1 round
Dumbbell Fly
Dumbbell Fly
25 reps
Dumbbell Fly
Dumbbell Fly
20 reps
Dumbbell Fly
Dumbbell Fly
15 reps
Dumbbell Fly
Dumbbell Fly
12 reps
Dumbbell Fly
Dumbbell Fly
10 reps

Set 6: 1 round
Dumbbell Fly
Dumbbell Fly
40 reps

Set 7: 1 round
Tricep Extensions
Tricep Extensions
25 reps
Tricep Extensions
Tricep Extensions
20 reps
Tricep Extensions
Tricep Extensions
15 reps
Tricep Extensions
Tricep Extensions
12 reps
Tricep Extensions
Tricep Extensions
10 reps

Set 8: 1 round
Tricep Extensions
Tricep Extensions
40 reps

Set 9: 1 round
Cable Tricep Push Down
25 reps
Cable Tricep Push Down
20 reps
Cable Tricep Push Down
15 reps
Cable Tricep Push Down
12 reps
Cable Tricep Push Down
10 reps

Set 10: 1 round
Cable Tricep Push Down
40 reps

Set 11: 1 round
Treadmill Slow Jogging
Incline: Moderate
Effort: Moderate
Treadmill Slow Jogging
5 minutes


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