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Strength – Incline Dumbbell Bench Press
5×12
- rest 90 sec between each set
- go a little lighter and perform slow and controlled
rest 3 min
One Arm Dumbbell Bent Over Row
5×12 each side
- rest 90 sec between each set
- go a little lighter and perform slow and controlled
rest 3 min
Stamina/Core – Superset push ups and butterfly sit ups
6×15
- rest little between sets
rest 3 min
Superset hanging row and hanging knee raises
4 sets of max hanging rows and max knee raises
- hanging row DEMO
- rest 2 min between each set
- do as many hanging rows as possible right into as many hanging knee raises as possible but rest between each superset