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Exercises

Set 1: 1 round
Jogging
Jogging
15 minutes

Set 2: 3 rounds
Cable Pulldowns
Cable Pulldowns
8 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
10 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Supermans
Supermans
1 minute
Rest
Rest
1 minute

Set 5: 3 rounds
Pullovers on Ball
Pullovers on Ball
10 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 8: 1 round
Jogging
Jogging
15 minutes

Set 9: 1 round
90 Lat Stretch
90 Lat Stretch
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Bicep Stretches
Bicep Stretches
1 minute


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