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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
Barbell Bench Press
Barbell Bench 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
Lat Pull Down
Lat Pull Down
30 seconds
Rest
Rest
15 seconds

Set 8: 3 rounds
Lat Pull Down Triangle
Lat Pull Down Triangle
30 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Transition
Transition
15 seconds

Set 10: 3 rounds
Open Grip Row Machine
Open Grip Row Machine
30 seconds
Rest
Rest
15 seconds

Set 11: 1 round
Transition
Transition
30 seconds

Set 12: 3 rounds
Barbell Tricep Extension
Barbell Tricep Extension
30 seconds
Rest
Rest
15 seconds

Set 13: 1 round
Transition
Transition
30 seconds

Set 14: 3 rounds
Cable Triceps Extension
Cable Triceps Extension
30 seconds
Rest
Rest
15 seconds

Set 15: 1 round
Transition
Transition
15 seconds

Set 16: 3 rounds
Cable Biceps Curl
Cable Biceps Curl
30 seconds
Rest
Rest
15 seconds

Set 17: 1 round
Transition
Transition
15 seconds

Set 18: 3 rounds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
15 seconds

Set 19: 1 round
Transition
Transition
1 minute
Treadmill Running
Treadmill Running
10 minutes
Transition
Transition
1 min 30 secs

Set 20: 12 rounds
Stretch
25 seconds


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