The Warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

 

The Workout:

 

8-10 reps of each exercise

Complete 3 sets of each superset and move on to the next

 

1a. Bent-over barbell row

1b. Incline dumbbell chest press

 

2a. Lat-pulldown

2b. Flat bench dumbbell press

 

3a. Seated row

3b. Flat bench dumbbell flys

 

The Cool-down:

 

End your workout routine with stretching exercises for 3-5 minutes.