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Exercises

Set 1: 1 round
Barbell Squats
Weights: Heavy
Barbell Squats
8 reps
Weights: Moderate
Dumbbell Deadlift
12 reps
Rest
Rest
1 min 30 secs

Set 2: 1 round
Barbell Squats
Weights: Heavy
Barbell Squats
8 reps
Weights: Moderate
Dumbbell Deadlift
12 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Barbell Squats
Weights: Heavy
Barbell Squats
8 reps
Weights: Moderate
Dumbbell Deadlift
12 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 min 30 secs

Set 5: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 min 30 secs

Set 6: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 min 30 secs

Set 7: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Barbell Reverse Grip Row
Weights: Moderate
Barbell Reverse Grip Row
12 reps
Rest
Rest
1 min 30 secs

Set 8: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Barbell Reverse Grip Row
Weights: Moderate
Barbell Reverse Grip Row
12 reps
Rest
Rest
1 min 30 secs

Set 9: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Barbell Reverse Grip Row
Weights: Moderate
Barbell Reverse Grip Row
12 reps
Rest
Rest
1 min 30 secs

Set 10: 1 round
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
10 reps
Rest
Rest
1 minute

Set 11: 1 round
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
10 reps
Rest
Rest
1 minute

Set 12: 1 round
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
10 reps
Rest
Rest
1 minute

Set 13: 1 round
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
10 reps
Rest
Rest
1 minute


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