sehr, sehr hart (8/10)

Warm-up
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-> 5min light cardio
-> 5 min dynamic stretching

Weight Training
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(reps x rest x sets)

-> Push-ups 10 x 10 x 10
-> Dumbbell Squat 10 x 10 x 10
-> Bent Over Rows 10 x 10 x 10
-> Ball Curls 10 x 10 x 10
-> Shoulder Press 10 x 10 x 10
-> Gorilla Swings ( side to side ) 10 x 10 x 10
-> Double Dumbbell Bicep curl 10 x 10 x 10
-> Bench/Chair Dips 10 x 10 x 10

Stretch
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