30 minutes cardio + Upper Body Power Day

Upper Body Movement Reps Reps Reps Rest Time
Deadlifts Power 4-6 4-6 4-6 3 mins
Iso-Lateral Pull Downs Explosive 12 12 12 90 secs
Flat DB Chest Press Power 4-6 4-6 4-6 3 mins
Dips / DB Pulse Squat (25 reps) Explosive 8-12 8-12 8-12 90 secs
Upright Row Explosive 8-12 8-12 8-12 90 secs
Incline DB Curls Explosive 8-12 8-12 8-12 90 secs
DB Tricep Kickbacks Explosive 8-12 8-12 8-12 90 secs
Abs Movement Reps Reps Reps Rest Time
Flat Bench Knee Raises
Controlled
12
12
12
30 secs
DB Oblique Side Bends Controlled 20 20 20 30 secs
DB Ab Crunch Controlled
20
20
20
30 secs

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