Workout: Chest, Biceps & Core

Warm up: Bar Warm Up Routine

• Up Right Row                                  10 reps
• Snatch                                               10 reps
• Bent Over Row                                10 reps
• Straight-Leg-Lifts                             10 reps
• Squat Press Behind head                  10 reps
• Seated Sea-Saws                               25 rep

* Light weight with bar super set all for 2 sets

Round 1: Chest

• Incline Dumbbell Chest Press           5 sets 15, 12, 10, 8 reps & last set is a drop set

Round 2: Chest 

• Cable Chest Fly                                3 sets 12 reps
• Dumbbell Pullover                           3 sets 12 reps

* Super Set

Round 3: Biceps

• Underhand Short Pull Ups                3 sets 8 reps
• Straight Bar Curls                              3 sets 12 reps

* Super Set

Round 4: Chest, Biceps & Core

• Decline Dumbbell Press                   3 sets 10 reps
• High Cable Curls                             3 sets 15 reps
• Rope Crunches                                3 sets 20

Cardio/Conditioning: Speed & Agility

• 40 Yard Sprints                             15 sets

Cool Down: Stretch

• Down Dog & Arm Stretch
• Hamstring Stretch
• Inner Thigh
• Twists
• Rollover

Training Location: 2505 Newpoint Parkway NE

Lawrenceville Ga, 30043

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