10 min warmup and dynamic stretching
3 rounds each exercice rest 90 s seconds between each superset
10 Barbell bench press superset (SS) 10 explosive push-ups
10 Incline dumbell press SS 10 Fast Incline Push-ups
10 shoulder presses SS 10 Shoulder Push presses
10 lat Pulldown SS 10 Explosive Pullups
10 Barbell Rows SS 10 Fast Reverse Rows
10 Shoulder Dumbell lateral raise SS 10 Shoulder Horizontal Lateral Raise
DO at the end 10 min of core exercices
finish with 10-15 min stretching
If you cant do explosive exercices do the regular exercices.E.G: Replace explosive pushups with normal pushups. If you cant perform 10 repetitions of the superset exercice do it till failure
