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Exercises

Set 1: 1 round
Tricep Stretches
Tricep Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Quad Stretches
Quad Stretches
1 minute
Hip Flexor & Extension
Hip Flexor & Extension
1 minute
Side Bends
Side Bends
1 minute

Set 2: 4 rounds
Barbell Bench Press
Barbell Bench Press
12 reps
Cable High Row
Cable High Row
12 reps
Rest
Rest
1 minute

Set 3: 4 rounds
Inverted Rows
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
12 reps
Cable Pulldowns
Cable Pulldowns
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Bench Dips
Bench Dips
12 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute

Set 6: 4 rounds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
12 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Dumbbell Lunges
Dumbbell Lunges
12 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
12 reps
Rest
Rest
1 minute

Set 9: 3 rounds
Leg Extensions
Leg Extensions
12 reps
Leg Curls
Leg Curls
12 reps
Rest
Rest
1 minute

Set 10: 3 rounds
Torso Rotations with Medicine Ball
Torso Rotations with Medicine Ball
15 reps
Half Side Planks
Half Side Planks
30 seconds
Leg Raises
Leg Raises
20 reps
Russian Twists with a Ball
Russian Twists with a Ball
15 reps
Sit-Ups
Sit-Ups
15 reps
Kneeling Diagonal Chops
Kneeling Diagonal Chops
15 reps
Roll Ups
Roll Ups
15 reps
Rest
Rest
2 minutes


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