Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell shoulder press 1×10 (light weight), dumbbell side to front raisen1x20 (light weight). Stretch

Circuit 1
Dumbbell Bench Press: 3×10 (heavy weight)
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Standing Cross Body Toe Touch: 3×15

Circuit 2
Elevated Push-ups Against Bench: 3×12
Bent Over Reverse Fly: 3×10 (medium weight)
Leg Raise on Bench: 3×12

Circuit 3
Incline Fly: 3×10 (heavy weight)
Incline Side Raise on Bench: 3×12 (light weight)
Weighted Standing Side Bend: 3×15 (medium weight)

Incline Dumbbell Bench Press: 3×8 (medium weight)
*Superset with
Incline Front Raise: 3×10 (light weight)

Exercise Ball Roll-in: 3×12
Superset with
Inchworm Plank: 3×10

HIIT on treadmill: Alternate between 3mph for 1 minute and 8mph for 30 seconds for 15 minutes total.

*Drop set: Perform exercise then drop weight and immediately perform more reps



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