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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
18 reps
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
20 reps
Barbell Shoulder Press
Barbell Shoulder Press
45 seconds
Palms Down Wrist Curl Over A Bench
12 reps
Rest
Rest
35 seconds
Close Grip Lat Pull Down
15 reps
Barbell Squats
Weights: Light
Barbell Squats
15 reps
Rest
Rest
1 minute
Hanging Knee Raises
Hanging Knee Raises
15 reps
Rest
Rest
1 minute

Set 2: 1 round
Push-Ups
Push-Ups
23 reps
Rest
Rest
45 seconds
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
25 reps
Barbell Shoulder Press
Barbell Shoulder Press
50 seconds
Palms Down Wrist Curl Over A Bench
15 reps
Rest
Rest
50 seconds
Rest
Rest
50 seconds
Close Grip Lat Pull Down
15 reps
Barbell Squats
Barbell Squats
20 reps
Ball Butt Lifts
Ball Butt Lifts
15 reps
Rest
Rest
1 minute
Hanging Knee Raises
Hanging Knee Raises
20 reps
Rest
Rest
1 minute

Set 3: 1 round
Push-Ups
Push-Ups
28 reps
Rest
Rest
1 min 10 secs
Alternating Bicep Curls
Alternating Bicep Curls
30 reps
Barbell Shoulder Press
Barbell Shoulder Press
55 seconds
Palms Down Wrist Curl Over A Bench
18 reps
Rest
Rest
1 minute
Close Grip Lat Pull Down
18 reps
Barbell Squats
Barbell Squats
25 reps
Ball Butt Lifts
Ball Butt Lifts
18 reps
Rest
Rest
1 minute
Hanging Knee Raises
Hanging Knee Raises
25 reps
Rest
Rest
1 minute


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