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Exercises

Set 1: 1 round
Chest Openers
Chest Openers
1 minute
Rest
Rest
1 minute
Dumbbell Fly
Dumbbell Fly
15 reps
Rest
Rest
1 minute
Dumbbell Fly
Dumbbell Fly
15 reps
Rest
Rest
1 minute
Dumbbell Fly
Dumbbell Fly
15 reps
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
1 minute
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
1 minute
Tricep Extensions
Tricep Extensions
15 reps

Set 2: 1 round
Barbell Incline Bench Press
15 reps
Rest
Rest
1 minute
Barbell Incline Bench Press
15 reps
Rest
Rest
1 minute
Barbell Incline Bench Press
15 reps
Rest
Rest
20 seconds
Cable Tricep Push Down
15 reps
Rest
Rest
1 minute
Cable Lat Pull Down
15 reps
Rest
Rest
1 minute
Cable Lat Pull Down
15 reps

Set 3: 1 round
Push-Ups
Push-Ups
15 reps
Rest
Rest
1 minute
Push-Ups
Push-Ups
15 reps
Rest
Rest
1 minute
Push-Ups
Push-Ups
15 reps
Rest
Rest
20 seconds
Wall Tricep Push-Ups
Wall Tricep Push-Ups
15 reps
Rest
Rest
1 minute
Wall Tricep Push-Ups
Wall Tricep Push-Ups
15 reps
Rest
Rest
1 minute
Wall Tricep Push-Ups
Wall Tricep Push-Ups
15 reps

Set 4: 1 round
Rest
Rest
30 seconds
Treadmill Running
Incline: Heavy
Effort: Moderate
Treadmill Running
10 minutes
Rest
Rest
30 seconds
Fast Rowing
Effort: Moderate
Fast Rowing
10 minutes
Rest
Rest
30 seconds
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
10 minutes


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