Crow Pose

2 Sets

Handstand Push-Up

2 Sets x 8 Reps

Clap Push-Up

2 Sets x 3 Reps

Plyo Push-Up

2 Sets x 8 Reps

Push-Up

3 Sets x 15,12,8 Reps

Side-Lying Thoracic Rotation

1 Set x 8 Reps

Cobra

1 Set

Plank

1 Set

Cat Stretch

1 Set x 8 Reps

Locust Pose

1 Set x 8 Reps

Arms Alternate head to middle back

1 Set x 40 Reps

Seated Wide Angle Pose

1 Set x 8 Reps

Barbell Lift sequence

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 20,8,8 Reps

Calf Press On Leg Press

3 Sets x 20,18,27 Reps

Machine Hip Abduction

3 Sets x 20,5,5 Reps

Machine Hip Adduction

3 Sets x 12,8,8 Reps

Muscle-up

1 Set x 1 Rep

Weighted Pull-Up

2 Sets x 5 Reps

Pull-Up

1 Set x 8 Reps

Chin-Up (Mixed Grip)

1 Set x 8 Reps

V Bar Pull-Up

1 Set x 8 Reps

Back Hyperextension

2 Sets x 15,6 Reps

Cable Rope Face Pull

2 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 8 Reps

Cable Seated Row

3 Sets x 8,6,0 Reps

Machine Assisted Pull-Up

3 Sets x 9 Reps

Cable Rope Pullover (Supine)

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 15,13,13 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Dumbbell Incline Bench Press

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 15,13 Reps

Dumbbell Shoulder Shrug

2 Sets x 15 Reps

Cable Lateral Raise

2 Sets x 8 Reps

Technogym Circuit

2 Sets