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Exercises

Set 1: 4 rounds
Weights: Moderate
Cable Lat Pull Down
5 reps
Rest
Rest
10 seconds

Set 2: 1 round
Rest
: Moderate
Rest
1 minute

Set 3: 3 rounds
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
10 reps
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 4 rounds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
6 reps
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
8 reps
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 3 rounds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
5 reps
Rest
Rest
10 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 3 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
10 seconds

Set 12: 1 round
Rest
Rest
1 minute

Set 13: 3 rounds
Weights: Moderate
Cable Tricep Push Down
10 reps
Rest
Rest
10 seconds

Set 14: 3 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
10 seconds


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