Round 1/2 - 3 cycles

Push ups

10 reps

Round 2/2 - 4 cycles

Barbell bench press

8 reps

Dumbbell flyes

10 reps

Barbell lying triceps extensions

10 reps

Incline dumbbell bench press

10 reps

Dumbbell triceps extensions

10 reps

Straight bar dips

10 reps

Crunches

25 reps