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Description

Workout made on Aug 17


Exercises

Set 1: 1 round
Cycling
Resistance: Moderate
Effort: Moderate
Cycling
5 minutes
Rope Climb VMX
Effort: Vigorous
Rope Climb VMX
5 minutes
Fast Rowing
Resistance: Maximum
Effort: Vigorous
Fast Rowing
5 minutes

Set 2: 3 rounds
AB Wheel On Knees
Effort: Vigorous
AB Wheel On Knees
16 reps

Set 3: 5 rounds
Sit-Ups
Sit-Ups
20 reps
Supermans
Supermans
30 seconds

Set 4: 1 round
Bench Dumbbell Fly
Weights: Light
Bench Dumbbell Fly
20 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
20 reps
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
20 reps

Set 5: 1 round
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
20 reps
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
20 reps
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
20 reps

Set 6: 1 round
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
20 reps
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
20 reps
Bench Dumbbell Tricep Pull Overs
Weights: Maximum
Bench Dumbbell Tricep Pull Overs
20 reps

Set 7: 4 rounds
Reverse Back Hyper Extension
Reverse Back Hyper Extension
25 reps
Push-Ups
Push-Ups
15 reps

Set 8: 1 round
Chin Ups
Chin Ups
15 reps
Chin Ups
Chin Ups
13 reps
Chin Ups
Chin Ups
12 reps


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