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Exercises

Set 1: 4 rounds
Barbell Bench Press
Barbell Bench Press
12 reps
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
1 minute

Set 2: 4 rounds
Barbell Shoulder Press
Barbell Shoulder Press
12 reps
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Barbell Shrugs
Barbell Shrugs
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Front Raises
Dumbbell Front Raises
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Bench Skull Crusher
Bench Skull Crusher
12 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Sit-Ups
Sit-Ups
20 reps
Leg Raises
Leg Raises
20 reps
Rest
Rest
1 minute


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