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Exercises

Set 1: 4 rounds
Barbell Bench Press
Barbell Bench Press
12 reps
Transition
Transition
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
12 reps
Rest
Rest
30 seconds

Set 2: 4 rounds
Barbell Incline Bench Press
12 reps
Transition
Transition
15 seconds
Seated Dumbbell Press
Seated Dumbbell Press
12 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Bench Dumbbell Fly
Bench Dumbbell Fly
12 reps
Transition
Transition
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
12 reps
Transition
Transition
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
12 reps


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