Complete the following group of 3 exercises in a row with minimal rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. Tempo 2-1-2

 

• Incline barbell bench press

• Double handed dumbbell bent over rows

• Barbell stiff legged deadlifts

​

• Decline smith machine bench press

• Cable close grip pulldowns

• Hack squats
  
  Bonus round
   

• Dumbbell lateral raises x5 sets

• Rear dumbbell flys

• Leg curls

​

   finish with the following​​

​

Super set the two x6

• Bicycle kicks

• 100m sprints on the rower or ski erg

​

​

​

​