| MONDAY: 3-4 sets, 8-12 reps | |
|---|---|
| 1. Bent Over Barbell Row: 4x10 |
2. Assisted Chin Ups: 3x10 |
| 3. Barbell Bench Press: 4x6 |
4. Incline Dumbbell Bench Press: 3x10 |
| 5. Dumbbell Lateral Raises: 3x10 |
6. Dumbbell Shoulder Press: 4x10 |
| 7. Rope Tricep Extensions: 3x10 |
8. Alternating Dumbbell Hammer Curls |
| 9. HIIT Cardio |