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Description

A combination of all I've learned from many different programs. This is the second variation to keep things interesting.


Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Side Bends
Side Bends
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Shoulder Stretches
Shoulder Stretches
15 seconds
Cardio Warm Up
Cardio Warm Up
1 minute

Set 2: 3 rounds
Bench Dumbbell Fly
Weights: Maximum
Bench Dumbbell Fly
12 reps
Dumbbell Lunges
Dumbbell Lunges
1 minute

Set 3: 3 rounds
Dumbbell Bench Press
Dumbbell Bench Press
3 reps
Dumbbell Bench Press
Dumbbell Bench Press
5 reps
Dumbbell Bench Press
Dumbbell Bench Press
7 reps
Dumbbell Bench Press
Dumbbell Bench Press
9 reps
Bench Dumbbell Fly
Bench Dumbbell Fly
9 reps
Calf Raises
Weights: Moderate
Effort: Vigorous
Calf Raises
1 minute

Set 4: 3 rounds
The Heisman
Effort: Vigorous
The Heisman
1 minute
Decline bench press
Effort: Very Hard
Decline bench press
12 reps

Set 5: 1 round
Split Stance Barbell Chest Press
Split Stance Barbell Chest Press
12 reps
Barbell Back Loaded Squats
Barbell Back Loaded Squats
1 minute

Set 6: 3 rounds
Chest Dips
Effort: Maximum
Chest Dips
12 reps
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 minute

Set 7: 3 rounds
Push-up Wide
Push-up Wide
10 reps
Incline Push-up Wide
Incline Push-up Wide
10 reps
Incline Push-up Meduum
Incline Push-up Meduum
10 reps
Incline Push-up Reverse Grip
Incline Push-up Reverse Grip
10 reps
Incline Push-up Close-grip
Incline Push-up Close-grip
10 reps
Isometric Wipes
Isometric Wipes
10 reps

Set 8: 3 rounds
Wallball Shots
Wallball Shots
1 minute
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 minute


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