The ‘Bourne’ Transformation

Exercise 1 of 9

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

4

Reps

10

Rest

--

Play How to

Add 5-10lbs onto last week’s weight.

Exercise 2 of 9

Barbell Hip Thrust with Bench

Equipment

Barbell, Bench

Sets

4

Reps

10

Rest

--

Play How to

Add 5-10lbs onto last week’s weight.

Exercise 3 of 9

Chest-Supported Dumbbell Row

Equipment

Sets

4

Reps

10

Rest

--

How to

Add 5-10lbs onto last week’s weight.

Exercise 4 of 9

Barbell Shoulder Press

Equipment

Barbell

Sets

4

Reps

8

Rest

--

Play How to

Add 10lb from last week’s weight and 2 extended sets of 8/4/2 with 15 second rest.

Exercise 5 of 9

Weighted Parallel Bar Pullups

Equipment

Sets

4

Reps

8

Rest

--

Add 10lb from last week’s weight and 3 extended sets of 8/4/2 with 15 second rest. 4x8

Exercise 6 of 9

Straight-Arm Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment

Sets

1

Reps

20

Rest

1 min

Play How to

Exercise 7 of 9

Cable Row Standing

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

1

Reps

20

Rest

1 min

Play How to

Exercise 8 of 9

Dumbbell Pullover

Equipment

Bench, Dumbbells

Sets

1

Reps

20

Rest

1 min

How to

Exercise 9 of 9

Abs (Exercise of Your Choice)

Equipment

Sets

1

Reps

20

Rest

--