30 minutes cardio + Chest/Shoulders/Triceps

Chest/Shoulders/Triceps Movement Reps Reps Reps Rest Time
Incline DB Chest Press Explosive 8-12 8-12 8-12 90 sec
Upright Rows Explosive 8-12 8-12 8-12 90 secs
DB Shrugs Explosive 8-12 8-12 8-12 90 sec
Flat bench Dips Explosive 8-12 8-12 8-12 90 secs
Seated DB Shoulder Press Explosive 8-12 8-12 8-12 90 secs
Overhead Tricep Extension  Explosive 8-12 8-12 8-12 90 secs
Flat DB Chest Press Explosive 8-12 8-12 8-12 90 secs
DB Lateral Raises Explosive 8-12 8-12 8-12 90 secs
Seated Bentover Tricep Ext  Explosive 8-12 8-12 8-12 90 secs
Abs Movement Reps Reps Reps Rest Time
Hill Climbers Controlled 25 25 25 90 sec
Cable Oblique Side Crunch Controlled 25 25 25 90 secs

Follow me on:  @Sirrom_Fitness @SirromFitness

 

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