Routine Sequence

Superset all 8 exercises and try not to rest between 15-10-5 reps.

15 reps followed by a 7 second isometric hold

10 reps followed by a 7 second isometric hold

5 reps followed by a 7 second isometric hold

1. Chest Compression
2. Lower Chest Compression
3. Upper Chest Compression
4. Side Chest Compression
5. Shoulder Presses
6. Lateral Raises
7. Reverse Flys
8. Triceps Cable Pushdown
9. Reverse Grip Tricep Extension