This workout is focused on muscle growth. Perform each weighted exercise for 8-10 reps with a 10 second break in between sets. Complete 3 sets per exercise with a 1 minute break before moving on to the next exercise for all weighted exercised, and 50 reps of each cardio exercise.
The first posted number is reps (8-10 x 3), in this case it gives you the option of 8-10 reps. The second number is how many sets to do (8-10 x 3). In this case it’s 3 sets.
- Around The World (laying on a bench) 8-10 x 3
- Floor Chest Press (with dumbbells) 8-10 x 3
- Clock Pushup 8-10 x 3
- Wall Balls x 50
- Decline Chest Press (with dumbbells) 8-10 x 3
- Decline Pushup 8-10 x 3
- Box Jumps x 50
- Chest Flys 8-10 x 3
- Dumbbell Bench Press 8-10 x 3
- Dumbbell Flys (on bench) 8-10 x 3
- Burpees x 50
You may need someone to drive you home after this workout…