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Reverse Push Up
  1. 00:00:00 15
Sitting Press
  1. 00:02:30 22.5 × 20
Reverse Push Up
  1. 00:05:00 15
Sitting Press
  1. 00:07:30 22.5 × 20
Incline Bench Press Wide Grip
  1. 00:10:00 42.5 × 12
  2. 00:12:30 42.5 × 12
  3. 00:15:00 42.5 × 12
Incline Bench Press Narrow Grip
  1. 00:17:30 37.5 × 15
  2. 00:20:00 37.5 × 15
  3. 00:22:30 37.5 × 15
Decline Bench Press
  1. 00:25:00 37.5 × 20
Disc Bridge Pullover
  1. 00:27:30 20
Decline Bench Press
  1. 00:30:00 37.5 × 20
Disc Bridge Pullover
  1. 00:32:30 20
Dumbbell French Press
  1. 00:35:00 7.5 × 20
  2. 00:37:30 7.5 × 20
  3. 00:40:00 7.5 × 20
  4. 00:42:30 7.5 × 20
Military Plank
  1. 00:45:00 45 sec
  2. 00:47:30 45 sec
  3. 00:50:00 45 sec