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Exercises

Set 1: 1 round
Alternating Side Reaches
Alternating Side Reaches
20 reps
Rest
Rest
15 seconds
Alternating Side Reaches
Alternating Side Reaches
30 reps
Rest
Rest
20 seconds
Alternating Side Reaches
Alternating Side Reaches
30 reps
Rest
Rest
1 min 30 secs

Set 2: 1 round
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
20 seconds
Alternating Side Planks
Alternating Side Planks
14 reps
Rest
Rest
25 seconds
Alternating Side Planks
Alternating Side Planks
16 reps
Rest
Rest
30 seconds

Set 3: 1 round
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
40 seconds
Alternating Bicep Curls
Alternating Bicep Curls
20 reps
Rest
Rest
50 seconds
Basketball Shots
Basketball Shots
30 reps
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Wrist Curls
Dumbbell Wrist Curls
20 reps
Rest
Rest
25 seconds
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
20 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
12 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
Push-Ups
Push-Ups
10 reps
Rest
Rest
25 seconds
Elbow Plank
Elbow Plank
1 minute


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