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Exercises

Set 1: 1 round
Shoulder Stretches
Shoulder Stretches
1 minute
90 Lat Stretch
90 Lat Stretch
30 seconds
Chest Stretch
Chest Stretch
1 minute
Tricep Stretches
Tricep Stretches
1 minute
Chest Openers
Chest Openers
30 seconds
Bicep Stretches
Bicep Stretches
1 minute

Set 2: 4 rounds
Barbell Bench Press
Barbell Bench Press
15 reps
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
1 minute

Set 3: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
One Arm Dumbbell Row
One Arm Dumbbell Row
15 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Cable Crossovers
15 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Bench Dips
Bench Dips
Reps until failure
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Squat Jumps
Squat Jumps
8 reps
Sprint
Sprint
20 seconds
Ball Ab Rolls
Ball Ab Rolls
30 seconds
Weighted Ball Crunch
Weighted Ball Crunch
15 reps
Ankle Grabbers
Ankle Grabbers
30 seconds


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