Chest Fly
4 sets x 10 reps
Chest Fly
4 sets x 10-12 reps
Seated Cable Rows
3 sets x 12-15 reps
Seated Cable Rows
4 sets x 12-15 reps
Push-ups
2 sets x max reps
Push-ups
3 sets x max reps
Dumbbell Clean and Press
4 reps x 4 sets
Dumbbell Clean and Press
4 reps x 5 sets
Swimmers
2 Sets x 30s
Swimmers
3 Sets x 30s
Chest Fly
Seated Cable Row
Dumbbell Clean and Press
Push Ups
Swimmers: constant movement (small movements,
quickly)
FIT FOR
FORCE
Equipment List
• 1 Set Dumbbells
• Bench
• Seated Row
Machine
• Timer
FIT FOR
FORCE