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

 

• Dumbbell shoulder press

• Barbell upright rows

• Machine squats 

​

• 45 degree leg press

• Machine pec flys

• Plate loaded row machine
  
  Bonus round
   

• V-Bar tricep pushdowns x5

• Dumbbell bicep curls x5

• Calf raises x5

​

   finish with the following​​

​

Super set the two x3

• Planks, crunches x 45 seconds

• Battle ropes 30 seconds

​

​

​

​