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Exercises

Set 1: 1 round
Chest Openers
Chest Openers
12 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps

Set 2: 3 rounds
Ball Ab Rolls
Ball Ab Rolls
8 reps

Set 3: 4 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
10 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Dumbbell Fly
Dumbbell Fly
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Child's Pose
Child's Pose
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds


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