1 mile walk or run
Normal set
Decline bench press
4 sets 10 reps
10 burpees after each set
Normal set
Dumbbell bench press
3 sets 8 reps
10 burpees after each set
Normal set
Incline dumbbell fly
2 sets 15 reps
10 burpees after each set
Normal set
Pec deck fly
2 sets 15 reps
10 burpees after each set
Normal set
Cable v-bar tricep extension
4 sets 15 reps
