Chest/Back (for men)
Dips 3 Sets Max reps
^
Pull Ups 3 Sets Max Reps
^
Push ups 3 Sets Max Reps
Single Pec Fly 3 Sets 30,20,15 Reps
^
Single D.Bell Row 3 Sets 30,20,15 Reps
^
Crunches 3 Sets 1min
^
Elbow Planks 3 Sets 1min
Incline D.Bell Fly 3 Sets 20,15,10 Reps
^
Incline Bench Press 3 Sets 15,12,10 Reps
^
Push ups 3 Sets 10,10,10 Reps
Barbell Bent Over Row 3 Sets 30,20,15 Reps
(wide grip)
^
Bench D.Bell Pullover 3 Sets 20,15,10 Reps
^
D.Bell Bent Over Fly 3 Sets 20,15,12 Reps
Reverse Crunches 3 Sets 1min
(Incline Bench)
^
T-Plank 3 Sets 1min
^
Elbow Plank 3 Sets 1min
(^) Means take 15-20 seconds and jump right into a superset.
Take 2min between each combo supersets
BrisFit 
June 25, 2012
Workouts