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Exercises

Set 1: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
45 seconds

Set 2: 2 rounds
Barbell Bench Press
Barbell Bench Press
15 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Rest
Rest
45 seconds

Set 3: 2 rounds
Weights: Moderate
Decline Bench Press
15 reps
Rest
Rest
30 seconds
2 Dumbell Push Up
2 Dumbell Push Up
15 reps
Rest
Rest
30 seconds
1 Dumbell Push Up
1 Dumbell Push Up
15 reps
Rest
Rest
45 seconds

Set 4: 2 rounds
Bench Dumbbell Fly
Bench Dumbbell Fly
15 reps
Rest
Rest
30 seconds
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
10 reps
Rest
Rest
30 seconds
Sitting Band Fly's
15 reps
Rest
Rest
45 seconds

Set 5: 2 rounds
Incline Cable Pull Down
12 reps
Rest
Rest
25 seconds
Wide Grip Standing Chest Press
Wide Grip Standing Chest Press
15 reps
Rest
Rest
25 seconds
Decline Pull Over
10 reps
Rest
Rest
25 seconds
Close Grip Standing Chest Press
Close Grip Standing Chest Press
15 reps
Rest
Rest
1 minute


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