Warm-Up: Dumbbell bench press 1×15 (light weight), dumbbell fly 1×15 (light weight), dumbbell overhead press 1×10 (light weight). Stretch
Dumbbell bench press: 2×8,2×6 (heavy weight, same as last week)
High Knees: 3×30
Crush Press: 3×10 (medium/heavy weight)
Barbell Military Press: 3×10 (medium weight)
High knees: 3×30
Dumbbell Fly: 3×12 (medium weight, same as last week)
Standing Rear Delt Fly: 3×15 (medium/light weight)
Jumping Jacks: 3×50
Incline Dumbbell Bench Press: 3×10 (medium/heavy weight)
Seated Dumbbell Side Raises: 3×20 (light weight)
Jump Rope Motions: 3×100
*Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.