Time: 45-60 min (including warm-up and cool down)

Focus: Chest, back, shoulders, triceps

Level: Intermediate

The Workout

A1. Single Arm Landmine Floor Press: 3 sets of 8 each side

A2. Bench Supported Meadows Row: 3 sets of 8 each side

Rest 1-2 minutes after A1 and A2 have been completed

B1. L-Lateral Raise: 3 sets of 10-12

B2. Overhead Plate Raise: 3 sets of 10-12

Rest 1 minute after B1 and B2 have been completed

C1. Paused Dumbbell Floor Extension: 3 sets of 12-15

C2. Kneeling Triceps Rope Extension: 3 sets of 12-15

Rest 1 minute after C1 and C2 have been completed