Workout 2

Full body

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

 

• Flat dumbbell bench press

• One arm dumbbell rows

• Hack squats
  
   

• Incline dumbbell flys

• Cable wide grip rows

• Dumbbell stiff legged deadlifts
  
  Bonus round
   

• Dumbbell lateral raises  

• Rear cable flys

• Leg curls

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   finish with the following​

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• Intervals on the bike or treadmill - 30 seconds sprint then 30 seconds below average pace x10

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