WARM UP SET 

YOU HAVE 2 EXERCISES TO DO. EXERCISE 1 YOU WILL BE DOING 100 REPS WITH A MEDIUM WEIGHT. EXERCISE 2 WILL BE 15 REPS OF A BODY WEIGHT EXERCISE EVERY TIME YOU REST FROM THE DUMBBELL EXERCISE. COMPLETE THIS SET WITH AS LITTLE REST AS POSSIBLE. 

Flat Dumbbell Chest Press x 100 reps

15 Push-ups each time you rest from the flat chest press

SET 1

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO EACH EXERCISE, COMPLETE  4 SETS.

Incline Dumbbell Chest Press x 15 Reps

Incline Push Ups x 15 reps

SET 2

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO EACH EXERCISE, COMPLETE  4 SETS.

Cross Cables x 15 reps

Bar Dips for chest (Lean slightly forward) x 15 Reps

SET 3

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO EACH EXERCISE, COMPLETE  4 SETS.

Low Incline Dumbbell Flys x 15 Reps

Narrow Dummbell Chest Press x 10 reps

SET 4

YOU HAVE 2 EXERCISES TO DO. EXERCISE 1 YOU WILL BE DOING 100 REPS WITH A MEDIUM WEIGHT. EXERCISE 2 WILL BE 15 REPS OF A BODY WEIGHT EXERCISE EVERY TIME YOU REST FROM THE DUMBBELL EXERCISE. COMPLETE THIS SET WITH AS LITTLE REST AS POSSIBLE

Bicep Cable Curl x 100 reps

20 x weighted crunches each time you rest from the curls

SET 5

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO THE EXERCISES. COMPLETE 4 SETS  

Alternating Dumbbell Curls x 15 Reps per arm

Hanging Leg Raises x 20 reps

SET 6

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO THE EXERCISES. COMPLETE 4 SETS  

Alternating Dumbbell Hammer Curls x 15 Reps

V- Sit Ups x 20 Reps

SET 7

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO THE EXERCISES. COMPLETE 4 SETS 

Zotman Curls x 10 Reps

Reverse Crunches x 20 reps

 

 

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