The ‘Bourne’ Transformation

Exercise 1 of 9

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

3

Reps

10

Rest

--

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Exercise 2 of 9

Barbell Hip Thrust with Bench

Equipment

Barbell, Bench

Sets

3

Reps

10

Rest

--

Play How to

Exercise 3 of 9

Chest-Supported Dumbbell Row

Equipment

Sets

3

Reps

10

Rest

--

How to

Exercise 4 of 9

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

8

Rest

--

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Exercise 5 of 9

One-arm Dumbbell Row

Equipment

Dumbbells

Sets

4

Reps

8

Rest

--

Add one final extended set of 8/4/2 with 15 second rest.

Exercise 6 of 9

Bent-Elbow Plank

Equipment

Sets

1

Reps

1 min

Rest

--

Exercise 7 of 9

Hanging Leg Raise

Equipment

Pullup Bar

Sets

1

Reps

10-15

Rest

--

Play How to

Exercise 8 of 9

Ab Wheel Rollout

Equipment

Sets

1

Reps

15-20

Rest

--

How to

Exercise 9 of 9

Alternating Lateral Raise with Static Hold

Equipment

Dumbbells

Sets

1

Reps

21

Rest

--

Play How to

Do six reps, hold for 6 seconds at the top, do 5 reps, hold for 5 seconds at the top, etc.