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Exercises

Set 1: 1 round
Jogging
Jogging
10 minutes

Set 2: 3 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Rest
Rest
45 seconds

Set 3: 3 rounds
Barbell Shoulder Press
Barbell Shoulder Press
1 minute
Rest
Rest
45 seconds

Set 4: 2 rounds
Dumbbell Fly
Dumbbell Fly
8 reps
Rest
Rest
45 seconds

Set 5: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
45 seconds

Set 6: 2 rounds
Pullovers on Ball
Pullovers on Ball
10 reps
Rest
Rest
45 seconds

Set 7: 3 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps
Rest
Rest
45 seconds

Set 8: 3 rounds
Cable Tricep Push Down
10 reps
Rest
Rest
45 seconds

Set 9: 3 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
45 seconds

Set 10: 3 rounds
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
45 seconds

Set 11: 1 round
Jogging
Jogging
15 minutes

Set 12: 1 round
Chest Stretch
Chest Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Seated Shoulder Stretch
Seated Shoulder Stretch
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds


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