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Description

After crushing your chest and shredding your shoulders, you'll finish up with a killer core circuit. Dive in like Phelps and unleash the burn.


Exercises

Set 1: 2 rounds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
12 reps
Transition
Transition
15 seconds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Transition
Transition
15 seconds
Dumbbell Bench Press
Weights: Light
Dumbbell Bench Press
12 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
12 reps
Transition
Transition
15 seconds
Dumbbell Push-Ups
Dumbbell Push-Ups
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
12 reps
Transition
Transition
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
15 reps
Transition
Transition
15 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
15 reps
Right Dumbbell Woodchops
Right Dumbbell Woodchops
15 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Weights: Heavy
Cable Crossovers
12 reps
Rest
Rest
45 seconds

Set 6: 3 rounds
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
12 reps
Rest
Rest
15 seconds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Rest
Rest
1 minute

Set 7: 2 rounds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
30 seconds
Dumbbell V-Raises
Weights: Heavy
Dumbbell V-Raises
12 reps
Rest
Rest
10 seconds
Dumbbell V-Raises
Weights: Moderate
Dumbbell V-Raises
12 reps
Rest
Rest
1 minute

Set 8: 2 rounds
Barbell Bench Press
Weights: Light
Barbell Bench Press
Reps until failure
Rest
Rest
1 minute

Set 9: 2 rounds
Standing Arnold Press
Standing Arnold Press
Reps until failure
Rest
Rest
1 minute

Set 10: 2 rounds
V-Ups
V-Ups
15 reps
Transition
Transition
15 seconds
Plank on Ball
Plank on Ball
1 minute
Stability Ball Knee Tucks
Stability Ball Knee Tucks
15 reps
Transition
Transition
15 seconds
Bicycle Crunches
Bicycle Crunches
35 reps
Flutter Kicks
Effort: Vigorous
Flutter Kicks
45 seconds
Right Oblique V-Ups
Right Oblique V-Ups
15 reps
Left Oblique V-Ups
Left Oblique V-Ups
15 reps
Rest
Rest
1 minute


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