Push 30 + Cardio 30
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 15 |
| 1 | Arm Circles | 0.0 | 0 | :20 | 0 |
| 1 | Huggers | 0.0 | 0 | :30 | 0 |
| 1 | Inchworms | 0.0 | 2 | | 30 |
Push |
| 1 | Barbell Bench Press | 90.0 | 10 | | 30 |
| 1 | Barbell Bench Press | 120.0 | 8 | | 30 |
| 1 | Barbell Bench Press | 140.0 | 6 | | 30 |
| 1 | Barbell Bench Press | 160.0 | 6 | | 30 |
| 2 | Dumbbell Chest Fly | 25.0 | 15 | | 30 |
| 2 | Dumbbell Chest Fly | 30.0 | 15 | | 30 |
| 2 | Dumbbell Chest Fly | 30.0 | 15 | | 30 |
| 2 | Dumbbell Chest Fly | 30.0 | 15 | | 0 |
| 3 | Incline DB Press | 25.0 | 15 | | 30 |
| 3 | Incline DB Press | 25.0 | 15 | | 30 |
| 3 | Incline DB Press | 25.0 | 15 | | 30 |
| 4 | Dumbbell Shoulder Press | 15.0 | 15 | | 30 |
| 4 | Dumbbell Shoulder Press | 15.0 | 15 | | 30 |
| 4 | Dumbbell Shoulder Press | 15.0 | 15 | | 30 |
| 5 | Dumbell Front Raise | 15.0 | 15 | | 30 |
| 5 | Dumbell Front Raise | 15.0 | 15 | | 30 |
| 5 | Dumbell Front Raise | 15.0 | 15 | | 30 |
| 6 | Dumbbell Tricep Burnouts | 110.0 | 7 | | 30 |
| 6 | Dumbbell Tricep Burnouts | 110.0 | 7 | | 30 |
| 6 | Dumbbell Tricep Burnouts | 110.0 | 7 | | 30 |
Cardio |
| 1 | Treadmill | 0.0 | 1 | 36:00 | 0 |
| 1 | Outdoor Walk | 0.0 | 1 | 45:00 | 0 |
| 1 | Cool Down | 0.0 | 1 | 5:00 | 0 |
Start the Workout
