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Chest

Weight: Yes 

 

Reverse Grip Decline Bench

10 Sets of 3 reps

30 seconds

 

Alternating Dumbell Bench Press

6 Sets of 5 reps

30 seconds


Chest Press

5 Sets of 6 reps

30 seconds


Machine Fly / Bench Fly

3 Sets of 10 reps

30 seconds


Svend Press

2 Sets of 15 reps

30 seconds


Single Arm Top Cable Fly

1 Set of 30 per wing

30 seconds


Cardio - Jump Rope

8 rounds, 20 jumps

10 seconds 


Cardio - Jog Not Walk. 

25 minutes


  • PHIL 4:13


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Arms / Abs /Calves

Skull Crusher

3 Sets of 10 reps

30 sec

Standing Barbell Curl

3 Sets of 10 reps

30 sec

Calf Press

3 Sets of 10 reps

30 sec

 Rope Tricep Pulldown

3 Sets of pound per reps

30 sec

Rope Hammer Curl

3 Sets of pound per reps

30 sec

Calf Raise

3 x 1 min cluster sets

30 sec

Reverse Grip Tricep Push Down

3 Sets of pound per rep

30 sec

Cable Bicep Curl

3 Sets of pound per rep

30 sec

Calf Raise

3 x 1 min cluster sets

30 sec

Standing Cable Crunch

8 rounds, 20 seconds work

10 sec

Plank

8 rounds, 20 seconds

Cardio

30 60s for 8 rounds.