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Exercises

Set 1: 1 round
Treadmill Running
Treadmill Running
12 minutes

Set 2: 1 round
Rest
Rest
2 minutes

Set 3: 3 rounds
Barbell Incline Bench Press
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Barbell Bench Press
Barbell Bench Press
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Cable Crossovers
10 reps
Rest
Rest
30 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 3 rounds
Dumbbell Fly
Dumbbell Fly
10 reps
Rest
Rest
30 seconds

Set 10: 3 rounds
Bench Dips
Bench Dips
10 reps
Rest
Rest
30 seconds

Set 11: 1 round
Rest
Rest
1 minute

Set 12: 3 rounds
Hyperextensions
10 reps
Rest
Rest
30 seconds

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
Rest
Rest
30 seconds

Set 15: 1 round
Rest
Rest
1 minute

Set 16: 3 rounds
T Bar Row
10 reps
Rest
Rest
30 seconds

Set 17: 1 round
Rest
Rest
1 minute

Set 18: 3 rounds
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds

Set 19: 1 round
Rest
Rest
1 minute

Set 20: 3 rounds
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
30 seconds

Set 21: 1 round
Cool Down Stretching
15 minutes


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