Chest & Back
1. Barbell bench press - Medium Grip
7 sets of 30, 5, 5, 5, 5, 5, 5
40-60 seconds rest
2. Barbell incline bench press - Medium Grip
7 sets of 30, 5, 5, 5, 5, 5, 5
40-60 seconds rest
Now superset 3 & 4
3. Dumbbell flyes
7 sets of 30, 5, 5, 5, 5, 5, 5
40-60 seconds rest
4. dumbell pullover
7 sets of 30, 5, 5, 5, 5, 5, 5
40-60 seconds rest
5. Chin up - Wide grip
4 sets of 12
Now superset 6 & 7
6. Bent over barbell row
7 sets of 30, 5, 5, 5, 5, 5, 5
40-60 seconds rest
7. Bent over two dumbbell row
7 sets of 30, 5, 5, 5, 5, 5, 5
40-60 seconds rest
8. Hanging leg raises
5 sets of 25 40-60 seconds rest
9. 20 mins cardio of your choice
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