This is a weight workout that is exhausting if done with as little rest as possible between sets. Lift heavy enough that you are feeling it by rep #7 or #8.
Perform all exercises with minimal rest, then repeat entire sequence.
| Exercise | Time/Quantity | Description |
|---|
| incline chest press | 15 | dumbbells |
| bent over reverse flye | 15 | dumbbell |
| lat raises | 5/5/5 | Do 5 reps holding weights up for 3 seconds, 5 at 5 seconds, and 5 at 7 seconds |
| hammer curls | 15 | Do a hammer curl, but twist wrist at top to bring weight sideways, return to normal wrist position, and lower. Do both arms at same time. |
| tri pullovers | 15 | barbell |
| push-ups | 20 | |
| plank | 1 minute each | Do front plank, then 1 minute on each side. |
| ------------- Repeat all ------------- |
|