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Exercises

Set 1: 1 round
Weights: Light
Barbell Incline Bench Press
12 reps
Rest
Rest
1 minute
Weights: Moderate
Barbell Incline Bench Press
10 reps
Rest
Rest
1 minute
Weights: Heavy
Barbell Incline Bench Press
8 reps
Rest
Rest
1 minute
Weights: Maximum
Barbell Incline Bench Press
6 reps
Rest
Rest
1 minute
Weights: Light
Barbell Incline Bench Press
12 reps
Stability Ball Dumbbell Flys
Weights: Moderate
Stability Ball Dumbbell Flys
12 reps

Set 2: 1 round
Rest
Rest
2 minutes

Set 3: 1 round
Weights: Light
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute
Weights: Moderate
Cable Lat Pull Down
10 reps
Rest
Rest
1 minute
Weights: Heavy
Cable Lat Pull Down
8 reps
Rest
Rest
1 minute
Weights: Maximum
Cable Lat Pull Down
6 reps
Rest
Rest
1 minute
Weights: Light
Cable Lat Pull Down
12 reps
Back Extension on Ball
Back Extension on Ball
12 reps

Set 4: 1 round
Rest
Rest
2 minutes

Set 5: 1 round
Overhead Press
Weights: Light
Overhead Press
12 reps
Rest
Rest
1 minute
Overhead Press
Weights: Moderate
Overhead Press
10 reps
Rest
Rest
1 minute
Overhead Press
Weights: Heavy
Overhead Press
8 reps
Rest
Rest
1 minute
Overhead Press
Weights: Maximum
Overhead Press
6 reps
Rest
Rest
1 minute
Overhead Press
Weights: Light
Overhead Press
12 reps
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
12 reps

Set 6: 1 round
Rest
Rest
2 minutes

Set 7: 1 round
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
8 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
12 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Weights: Moderate
Forearm lift
12 reps

Set 8: 1 round
Rest
Rest
2 minutes

Set 9: 1 round
Weights: Light
Cable Tricep Push Down
12 reps
Rest
Rest
1 minute
Weights: Moderate
Cable Tricep Push Down
10 reps
Rest
Rest
1 minute
Weights: Heavy
Cable Tricep Push Down
8 reps
Rest
Rest
1 minute
Weights: Maximum
Cable Tricep Push Down
6 reps
Rest
Rest
1 minute
Weights: Light
Cable Tricep Push Down
12 reps
Tricep Dips
Tricep Dips
12 reps


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