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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
15 reps
Rest
Rest
50 seconds
Push-Ups
Push-Ups
17 reps
Rest
Rest
55 seconds
Push-Ups
Push-Ups
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Bench Press
Barbell Bench Press
15 reps
Rest
Rest
50 seconds
Barbell Bench Press
Barbell Bench Press
17 reps
Rest
Rest
55 seconds
Barbell Bench Press
Barbell Bench Press
20 reps
Rest
Rest
1 minute

Set 3: 1 round
Bench Dumbbell Fly
Bench Dumbbell Fly
12 reps
Rest
Rest
30 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
14 reps
Rest
Rest
40 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
17 reps
Rest
Rest
50 seconds

Set 4: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Rest
Rest
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
17 reps
Rest
Rest
40 seconds
Dumbbell Bench Press
Dumbbell Bench Press
18 reps
Rest
Rest
1 minute

Set 5: 1 round
Pull-Ups
Pull-Ups
3 reps
Rest
Rest
40 seconds
Pull-Ups
Pull-Ups
4 reps
Rest
Rest
50 seconds
Pull-Ups
Pull-Ups
6 reps
Rest
Rest
1 minute

Set 6: 1 round
Barbell Power Cleans
Barbell Power Cleans
10 reps
Rest
Rest
30 seconds
Barbell Power Cleans
Barbell Power Cleans
12 reps
Rest
Rest
40 seconds
Barbell Power Cleans
Barbell Power Cleans
15 reps
Rest
Rest
50 seconds

Set 7: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
40 seconds
Barbell Bicep Curls
Barbell Bicep Curls
17 reps
Rest
Rest
50 seconds
Barbell Bicep Curls
Barbell Bicep Curls
20 reps
Rest
Rest
1 minute

Set 8: 1 round
Barbell Shrugs
Barbell Shrugs
15 reps
Rest
Rest
30 seconds
Barbell Shrugs
Barbell Shrugs
15 reps
Rest
Rest
30 seconds
Barbell Shrugs
Barbell Shrugs
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Close Grip Lat Pull Down
12 reps
Rest
Rest
40 seconds
Close Grip Lat Pull Down
14 reps
Rest
Rest
40 seconds
Close Grip Lat Pull Down
17 reps
Rest
Rest
40 seconds

Set 10: 1 round
Palms Down Wrist Curl Over A Bench
12 reps
Rest
Rest
25 seconds
Palms Down Wrist Curl Over A Bench
14 reps
Rest
Rest
30 seconds
Palms Down Wrist Curl Over A Bench
17 reps
Rest
Rest
40 seconds

Set 11: 1 round
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
25 seconds
Tricep Extensions
Tricep Extensions
12 reps
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
15 reps


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