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Exercises

Set 1: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
Rest
Rest
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
Rest
Rest
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
Rest
Rest
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Bench Skull Crusher
Bench Skull Crusher
20 reps
Rest
Rest
1 minute
Bench Skull Crusher
Bench Skull Crusher
20 reps
Rest
Rest
1 minute
Bench Skull Crusher
Bench Skull Crusher
20 reps
Rest
Rest
1 minute
Bench Skull Crusher
Bench Skull Crusher
20 reps
Rest
Rest
1 minute

Set 3: 1 round
Cable Tricep Push Down
20 reps
Cable Rope Face Pull
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Cable Tricep Push Down
20 reps
Cable Rope Face Pull
20 reps
Rest
Rest
1 minute

Set 5: 1 round
Cable Tricep Push Down
20 reps
Cable Rope Face Pull
20 reps
Rest
Rest
1 minute

Set 6: 1 round
Cable Tricep Push Down
20 reps
Cable Rope Face Pull
20 reps
Rest
Rest
1 minute

Set 7: 1 round
Overhead Press
Overhead Press
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
20 reps
Rest
Rest
1 minute

Set 8: 1 round
Overhead Press
Overhead Press
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
20 reps
Rest
Rest
1 minute

Set 9: 1 round
Overhead Press
Overhead Press
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
20 reps
Rest
Rest
1 minute

Set 10: 1 round
Overhead Press
Overhead Press
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
20 reps
Rest
Rest
1 minute

Set 11: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rest
Rest
1 minute

Set 12: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rest
Rest
1 minute

Set 13: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rest
Rest
1 minute

Set 14: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rest
Rest
1 minute

Set 15: 1 round
Push-Ups
Push-Ups
15 reps
Plank Bird Dog
Plank Bird Dog
15 reps
Downward Facing Dog
Downward Facing Dog
15 seconds
Plank
Plank
30 seconds
Leg Lifts
Leg Lifts
20 reps
Crunches
Crunches
20 reps
Double Crunches
Double Crunches
20 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Rest
Rest
1 minute

Set 16: 1 round
Push-Ups
Push-Ups
15 reps
Plank Bird Dog
Plank Bird Dog
15 reps
Downward Facing Dog
Downward Facing Dog
15 seconds
Plank
Plank
30 seconds
Leg Lifts
Leg Lifts
20 reps
Crunches
Crunches
20 reps
Double Crunches
Double Crunches
20 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Rest
Rest
1 minute


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