Mon. - Chest/Sholders/Triceps

Move quickly through each exercise with minimal rest for best results. Rest between sets should be 30-45 seconds and rests between exercises should be only the length of time it takes you to get to your next exercise.

Exercises

Set 1: 3 rondes

Incline Dumbbell Press

1 minuut

Rest

45 seconden

Set 2: 3 rondes

Push-Ups

1 minuut

Rest

45 seconden

Set 3: 3 rondes

Cable Crossovers

1 minuut

Rest

45 seconden

Set 4: 3 rondes

Dumbbell Lateral Shoulder Raises

1 minuut

Rest

45 seconden

Set 5: 3 rondes

Dumbbell Front Raises

1 minuut

Rest

45 seconden

Set 6: 3 rondes

Seated Dumbbell Press

1 minuut

Rest

45 seconden

Set 7: 3 rondes

Reverses Grip Tricep Push-downs

1 minuut

Rest

45 seconden

Set 8: 3 rondes

Tricep Extensions

1 minuut

Rest

45 seconden

Set 9: 3 rondes

Two-Arm Dumbbell Skull-Crushers

1 minuut

Rest

45 seconden

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