*10 sec countdown interval, 10 sec rest between intervals, 30 sec rest between sets

1

Laying tricep extensions

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

Forever Fit 4

Laying tricep extensions

Laying tricep extensions

Chest fly

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

2

3

3

Chest fly

Chest fly

Chest press punch up

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Chest press punch up

Chest press punch up

Dumbbell pullover

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

4

Dumbbell pull over

Dumbbell pull over

5

Around the world

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Around the world

Around the world

Chest press

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

6

Chest press

Chest press

FINISHER

Bicep curls

Set 1, 2, & 3: 30 seconds

Hammer curls

Set 1, 2, & 3: 30 seconds

Standing cross chest curls

Set 1, 2, & 3: 30 seconds

Tabletop reverse pike

Set 1, 2, & 3: 30 seconds