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Description

Aim for 15 reps each set. Select a weight heavy enough that the last few reps are a struggle, but while still being able to maintain good form.


Exercises

Set 1: 3 rounds
Chest Press
1 minute
Seated Rows (machine)
1 minute
Shoulder Press
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Pull-ups
Pull-ups
30 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
30 seconds

Set 3: 3 rounds
Lat Pull Down
1 minute
Dumbbell Side Bends-left
Dumbbell Side Bends-left
45 seconds
Tricep Rope Pull Down
1 minute
Dumbell Side Bend-right
45 seconds
Rest
45 seconds

Set 4: 3 rounds
Tricep Pull Down
30 seconds
Cable Bicep Curls
30 seconds
Cable Hammer Curls
30 seconds
Rest
1 minute

Set 5: 3 rounds
Tricep Dips
Tricep Dips
1 minute
Rest
15 seconds


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