Back and Chest

Superset 1

4 sets 12-15 reps

Seated row machine

Lat pull-down

Push-ups

3 sets max reps

Superset 2

3 sets 12-15 reps

Dumbbell chest press

Bent-over barbell row

Push ups

3 sets max reps

Superset 3

3 sets 12-15 reps

Dumbbell chest fly

One-arm dumbbell row

Push-ups

3 sets max reps

If you’re feeling adventurous give some assisted chin ups/pull ups a try!

30-45 mins of cardio

Stretch!

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