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Exercises

Set 1: 1 round
Warm-Up Elliptical
Effort: Light
Warm-Up Elliptical
5 minutes

Set 2: 1 round
Transition
Transition
1 min 30 secs

Set 3: 3 rounds
Hammer Machine Chest Press
Hammer Machine Chest Press
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Transition
Transition
30 seconds

Set 5: 3 rounds
Chest Press Machine
Chest Press Machine
30 seconds
Rest
Rest
15 seconds

Set 6: 3 rounds
Pectoral Fly Deltoid
Pectoral Fly Deltoid
30 seconds
Rest
Rest
15 seconds

Set 7: 3 rounds
Pulldown Machine
Pulldown Machine
30 seconds
Rest
Rest
15 seconds

Set 8: 3 rounds
Closed Grip Row Machine
Closed Grip Row Machine
30 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Transition
Transition
15 seconds

Set 10: 2 rounds
Back Extension Machine
Back Extension Machine
45 seconds
Rest
Rest
15 seconds

Set 11: 2 rounds
Triceps Press Machine
Triceps Press Machine
45 seconds
Rest
Rest
15 seconds

Set 12: 1 round
Transition
Transition
30 seconds

Set 13: 3 rounds
Tricep Rope Pulldown
Tricep Rope Pulldown
30 seconds
Rest
Rest
15 seconds

Set 14: 1 round
Transition
Transition
30 seconds

Set 15: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
30 seconds
Rest
Rest
15 seconds

Set 16: 1 round
Transition
Transition
15 seconds

Set 17: 3 rounds
Hammer Curls
Hammer Curls
45 seconds
Rest
Rest
15 seconds

Set 18: 12 rounds
Stretch
25 seconds


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