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Description

Bench- 12,10,8,3,3


Exercises

Set 1: 2 rounds
Lunges
Lunges
5 reps

Set 2: 1 round
Torso Twists
Torso Twists
30 seconds
Cobra
Cobra
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
12 reps

Set 3: 5 rounds
Barbell Bench Press
Barbell Bench Press
12 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Dumbbell Squats
Dumbbell Squats
12 reps
One Arm Dumbbell Row
One Arm Dumbbell Row
15 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Romanian Deadlift
12 reps
Push-Ups
Push-Ups
Reps until failure

Set 6: 3 rounds
Bench Dips
Bench Dips
25 reps
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
1 minute

Set 7: 1 round
Bicep Stretches
Bicep Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute


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