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Exercises

Set 1: 1 round
Dumbbell Bench Press
Weights: Light
Dumbbell Bench Press
1 minute
Rest
Rest
45 seconds
Dumbbell Bench Press
Weights: Light
Dumbbell Bench Press
1 minute
Rest
Rest
45 seconds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Incline Dumbbell Bench Press
Weights: Light
Incline Dumbbell Bench Press
1 minute
Rest
Rest
45 seconds
Incline Dumbbell Bench Press
Weights: Light
Incline Dumbbell Bench Press
1 minute
Rest
Rest
45 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Weights: Light
Effort: Moderate
Decline Dumbbell Chest Press
1 minute
Rest
Rest
45 seconds
Weights: Light
Effort: Moderate
Decline Dumbbell Chest Press
1 minute
Rest
Rest
45 seconds
Weights: Moderate
Effort: Moderate
Decline Dumbbell Chest Press
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Bench Dumbbell Fly
Weights: Light
Bench Dumbbell Fly
1 minute
Rest
Rest
45 seconds
Bench Dumbbell Fly
Weights: Light
Bench Dumbbell Fly
1 minute
Rest
Rest
45 seconds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
1 minute
Rest
Rest
45 seconds
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
1 minute
Rest
Rest
45 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Weights: Light
Cable Tricep Push Down
1 minute
Rest
Rest
45 seconds
Weights: Light
Cable Tricep Push Down
1 minute
Rest
Rest
45 seconds
Weights: Moderate
Cable Tricep Push Down
30 seconds
Rest
Rest
1 minute

Set 7: 1 round
Weights: Light
Rope Tricep Push Down
1 minute
Rest
Rest
45 seconds
Weights: Light
Rope Tricep Push Down
1 minute
Rest
Rest
45 seconds
Weights: Moderate
Rope Tricep Push Down
30 seconds
Rest
Rest
1 minute


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