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Exercises

Set 1: 1 round
Cable Bent-ovee Pullover
Weights: Light
Cable Bent-ovee Pullover
20 reps
Crunches
Crunches
30 reps
Cable Bent-ovee Pullover
Weights: Moderate
Cable Bent-ovee Pullover
20 reps
Leg Raises
Leg Raises
30 reps
Cable Bent-ovee Pullover
Weights: Moderate
Cable Bent-ovee Pullover
20 reps
Crunches
Crunches
30 reps
Cable Bent-ovee Pullover
Weights: Moderate
Cable Bent-ovee Pullover
20 reps
Leg Raises
Leg Raises
30 reps
Cable Bent-ovee Pullover
Weights: Moderate
Cable Bent-ovee Pullover
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Pull-Ups
Pull-Ups
7 reps
90-90 Crunches
90-90 Crunches
30 reps
Pull-Ups
Pull-Ups
6 reps
Crunches
Crunches
30 reps
Pull-Ups
Pull-Ups
6 reps
Leg Raises
Leg Raises
30 reps
Pull-Ups
Pull-Ups
6 reps
Crunches
Crunches
30 reps
Pull-Ups
Pull-Ups
6 reps
Rest
Rest
1 minute

Set 3: 1 round
Weights: Moderate
Cable Lat Pull Down
17 reps
Sit-Ups
Sit-Ups
30 reps
Weights: Moderate
Cable Lat Pull Down
17 reps
Sit-Ups
Sit-Ups
30 reps
Weights: Heavy
Cable Lat Pull Down
15 reps
Sit-Ups
Sit-Ups
30 reps
Weights: Heavy
Cable Lat Pull Down
15 reps
Sit-Ups
Sit-Ups
30 reps
Weights: Heavy
Cable Lat Pull Down
15 reps
Rest
Rest
1 minute

Set 4: 1 round
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
15 reps
Dumbbell Left Side Bends
Weights: Heavy
Dumbbell Left Side Bends
30 reps
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
15 reps
Dumbbell Right Side Bends
Weights: Heavy
Dumbbell Right Side Bends
30 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Dumbbell Left Side Bends
Weights: Heavy
Dumbbell Left Side Bends
30 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Dumbbell Right Side Bends
Weights: Heavy
Dumbbell Right Side Bends
30 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Barbell Deadlift
Weights: Light
Barbell Deadlift
20 reps
Dumbbell Right Side Bends
Weights: Heavy
Dumbbell Right Side Bends
30 reps
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
18 reps
Dumbbell Right Side Bends
Weights: Heavy
Dumbbell Right Side Bends
30 reps
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
15 reps
Dumbbell Left Side Bends
Weights: Heavy
Dumbbell Left Side Bends
30 reps
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
13 reps
Dumbbell Left Side Bends
Weights: Heavy
Dumbbell Left Side Bends
30 reps
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
10 reps


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