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Exercises

Set 1: 1 round
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Tricep Stretch
Right Tricep Stretch
10 seconds
Left Tricep Stretch
Left Tricep Stretch
10 seconds
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
10 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
10 seconds
Squat Jumps
Effort: Very Hard
Squat Jumps
10 reps
Lunges
Lunges
10 reps
Push-Ups
Push-Ups
8 reps

Set 2: 3 rounds
Barbell Push Presses
Barbell Push Presses
4 reps
Rest
Rest
15 seconds
Pull-Ups
Pull-Ups
4 reps
Rest
Rest
25 seconds

Set 3: 3 rounds
Barbell Bench Press
Barbell Bench Press
4 reps
Rest
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
8 reps
Rest
Rest
25 seconds

Set 4: 3 rounds
Bench Dips
Bench Dips
10 reps
Rest
Rest
15 seconds
Push-Ups
Push-Ups
10 reps
Rest
Rest
25 seconds

Set 5: 3 rounds
Dumbbell Shrug
10 reps
Rest
Rest
15 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
4 reps
Rest
Rest
15 seconds
Kneeling Left Arm Rows
Kneeling Left Arm Rows
4 reps
Rest
Rest
25 seconds

Set 6: 3 rounds
Dumbbell Front Raises
Dumbbell Front Raises
5 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
5 reps
Rest
Rest
25 seconds

Set 7: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
4 reps
Rest
Rest
15 seconds
Supermans
Supermans
10 seconds
Rest
Rest
25 seconds

Set 8: 3 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
4 reps
Rest
Rest
15 seconds
Dumbbell Lunges
Dumbbell Lunges
8 reps
Rest
Rest
15 seconds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
4 reps
Rest
Rest
15 seconds
Back Loaded Calf Extensions
4 reps
Rest
Rest
25 seconds

Set 9: 3 rounds
Leg Lifts
Leg Lifts
15 reps
Rest
Rest
10 seconds
Crunches
Crunches
15 reps


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