Warm-up
Pull-ups/Dips superset (3x10 w/ 30 sec rest)
Body weight Squats (3x1 min w/ 30 sec rest)
Focus Exercises
DB Curls (5x30 sec w/ 15 sec rest)
Tricep set-Skullcrushers, close-grip, bench dips (3x10 w/ 30 sec rest)
Arnold Shoulder Press (3x12 w/ 30 sec rest)
Squats (3x10 w/ 30 sec rest)
Arm Cables (3x10 w/ 30 sec rest)
Core
Hollow-holds/supermen superset (3x10-3sec holds w/30 sec rest)
Leg throws/tucks/hollow hold set (3x25,15,15 sec w/ 30 sec rest)
-Ilan
Lifting Coach
