top of page
Bench Press
4x
BARBELL
BENCH PRESS
1
5
...
...
DUMBBELL
OVERHEAD TRICEP EXT.
2
12-15
Round 2
3x
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS
1
1-1-2 = 5 Reps
...
...
BAND-RESISTED
TRICEP EXTENSION
2
12
Round 3
3x
DUMBBELL
CRUSH PRESS
1
12
...
...
DUMBBELL
CHEST FLY
2
8-12
...
...
TRICEP
KICK BACKS
3
12
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
ErrorMessage
bottom of page