DAY 79: CHEST & TRICEPS
EXERCISE :40 SEC / REST :20 SEC
1. SINGLE ARM CHEST PRESS (RIGHT)
2. SINGLE ARM CHEST PRESS (LEFT)
3. TRICEP KICKBACK (RIGHT)
4. TRICEP KICKBACK (LEFT)
5. AROUND THE WORLDS
6. PISTON PRESSES
DAY 78: BACK & BICEPS
STRENGTH :40 SEC / REST :20 SEC
1. SEATED BENT-OVER ROW
2. SEATED BENT-OVER FLY
3. PLANK DUMBBELL ROW
4. SINGLE ARM DUMBBELL CURL (RIGHT)
5. SINGLE ARM DUMBBELL ROW (LEFT)
6. HAMMER CURLS
DAY 76: LADDER CARDIO
EXERCISE :20 SEC / REST :10 SEC
ROUND 1 (8 SETS)
1. HIGH KNEES
RBR :60 SEC
ROUND 2 (8 SETS)
2. SQUAT JUMPS
RBR :60 SEC
ROUND 3 (8 SETS)
3. BUTT-KICKERS
DAY 75: FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. CHAIR SQUATS
2. TRICEP DIPS
3. ALTERNATING LUNGES
4. PUSH-UPS
5. JUMP SQUATS
6. DUMBBELL PUSH PRESS
7. MOUNTAIN CLIMBERS
8. PLANK HOLD