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Exercises

Set 1: 1 round
Treadmill Walk
Treadmill Walk
5 minutes
Rest
Rest
2 minutes

Set 2: 4 rounds
Weights: Heavy
Seated Cable Row
12 reps
Rest
Rest
15 seconds
Weights: Moderate
Cable Tricep Push Down
20 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
12 reps
Rest
Rest
15 seconds
Front Plate Shoulder Raise
Effort: Vigorous
Front Plate Shoulder Raise
15 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Leg Extensions
Effort: Very Hard
Leg Extensions
12 reps
Rest
Rest
15 seconds
Hammer Curls
Weights: Heavy
Hammer Curls
12 reps
Rest
Rest
30 seconds


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