Directions: Complete 3 sets, taking 2:30 minutes rest between rounds.
Dumbbell Bench Press x 8 (weight should be 65% of one-rep bench press max)
Elevated Plyo Pushups x 12
Tricep Pull Down x 10 (How to do it: Hold for second pause at the bottom
Skull Crushers x 12 (How to do it: Grab dumbbells that weigh 40% of your one-rep max. Lie flat on a bench with arms straight and dumbbells over your chest, palms facing each other. Bend your elbows and lower the weights to either side of your head.)
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