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Exercises

Set 1: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Tricep Extensions
Tricep Extensions
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 seconds
Rest
Rest
1 minute

Set 2: 1 round
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Tricep Extensions
Tricep Extensions
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 seconds
Rest
Rest
1 minute

Set 3: 1 round
Shoulder Shrugs
Shoulder Shrugs
20 seconds
Dumbbell Hammer Curl to Press
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Tricep Extensions
Tricep Extensions
20 seconds
Rest
Rest
1 minute

Set 4: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
1 minute

Set 5: 1 round
Overhead Press
Overhead Press
20 seconds
Tricep Extensions
Tricep Extensions
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
1 minute

Set 6: 1 round
Dumbbell Hammer Curl to Press
20 seconds
Tricep Extensions
Tricep Extensions
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Overhead Press
Overhead Press
20 seconds
Rest
Rest
1 minute


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