Warm up
3 rounds
12 DB Chest flys (light)
12 DB pull overs (light)
12 DB side bends (light)
3 rounds
12 DB pull overs (moderate)
12 DB side bends (moderate)
Workout
3 rounds
20 DB Bench Press (moderate/light)
20 DB Bent over rows (moderate/light)
20 Walking ab twist with plate (35/25)(25/10)
3 rounds
15 Incline DB Bench Press (moderate/heavy)
15 1-arm bent over row on bench (moderate/heavy)
15 side sit ups (each side)
4 rounds
15 lat pulldowns
12 dips (roman chair or 15 on box)
4 rounds
12 seated rows (heavy)
12 seated rows (light)
24 push ups
Online Self Defense Course
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