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Exercises

Set 1: 1 round
Cobra
Cobra
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
8 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Bird Dog
Bird Dog
8 reps
Butt Kickers
Butt Kickers
20 seconds

Set 2: 3 rounds
Dumbbell Romanian Deadlift
15 reps
Reverse Crunches
Reverse Crunches
15 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Shoulder Press
Barbell Shoulder Press
15 reps
Chin-Ups
Chin-Ups
15 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Seated Cable Row
15 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Bench Dips
Bench Dips
15 reps
Rest
Rest
30 seconds

Set 6: 1 round
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
Bicep Stretches
Bicep Stretches
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds


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