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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 Squats
Barbell Squats
15 reps
Rest
Rest
50 seconds
Barbell Squats
Barbell Squats
17 reps
Rest
Rest
55 seconds
Barbell Squats
Barbell Squats
20 reps
Rest
Rest
1 minute

Set 3: 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 4: 1 round
Bench Barbell Calf Raises
15 reps
Rest
Rest
50 seconds
Bench Barbell Calf Raises
17 reps
Rest
Rest
55 seconds
Bench Barbell Calf Raises
20 reps
Rest
Rest
1 minute

Set 5: 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 6: 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 7: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
40 seconds
Lateral Neck Stretches
Lateral Neck Stretches
1 minute
Rest
Rest
20 seconds
Chest Openers
Chest Openers
50 seconds
Rest
Rest
20 seconds
Push-Up and Rotation
Push-Up and Rotation
1 minute
Rest
Rest
40 seconds
Push-Ups
Push-Ups
15 reps
Barbell Lunges
Barbell Lunges
10 reps
Rest
Rest
30 seconds
Barbell Lunges
Barbell Lunges
12 reps
Rest
Rest
40 seconds
Barbell Lunges
Barbell Lunges
15 reps


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