Warm up
3 rounds
:25 db chest flys
3 rounds
:25 7 arm circles on each side
8 sets
12 tricep push down
1 inch with push up
Workout
4 rounds
12 bench press on exercise ball
12 pikes on the exercise ball
1 * 25 bicep curls
4 rounds
15 overhead tricep extensions
15 incline db bench press
1 * 25 bicep curls
4 rounds
20 tricep dips
20 db hex press (light)
1 * 1:00 calve on plateÂ
4 rounds
20 m sled push (heavy)
20 hammer curls
1 * 1:00 calve on plateÂ
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