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Description

Tricep, Bicep, Shoulders, Calves, Abs (Wear 20-40# weight vest if necessary)


Exercises

Set 1: 1 round
Bench Dips
Bench Dips
5 reps
Bicep Curls
Bicep Curls
15 reps
Bench Dips
Bench Dips
7 reps
Bicep Curls
Bicep Curls
13 reps
Bench Dips
Bench Dips
9 reps
Bicep Curls
Bicep Curls
11 reps
Bench Dips
Bench Dips
11 reps
Bicep Curls
Bicep Curls
9 reps
Bench Dips
Bench Dips
13 reps
Bicep Curls
Bicep Curls
7 reps
Bench Dips
Bench Dips
15 reps
Bicep Curls
Bicep Curls
5 reps
Rest
Rest
2 minutes

Set 2: 5 rounds
Standing Calf Raise
Standing Calf Raise
30 reps
Rest. Band Shoulder Shrug
Rest. Band Shoulder Shrug
10 reps

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 5 rounds
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
30 seconds
Ab Roll Outs
Ab Roll Outs
10 reps
Rest
Rest
1 minute

Set 5: 1 round
90 Lat Stretch
90 Lat Stretch
1 minute
Chest Openers
Chest Openers
1 minute
Bicep Stretches
Bicep Stretches
1 minute
Tricep Stretches
Tricep Stretches
1 minute
Child's Pose
Child's Pose
1 minute
Knee Folds
Knee Folds
1 minute
Big Toe Forward Bend
Big Toe Forward Bend
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Left IT Band Stretch
Left IT Band Stretch
1 minute
Right IT Band Stretch
Right IT Band Stretch
1 minute
Pec Opener
Pec Opener
1 minute
Shin Grabs
Shin Grabs
2 minutes


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