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Exercises

Set 1: 1 round
Seated Cable Row
45 seconds
Rest
Rest
20 seconds
Cable Lat Pull Down
45 seconds
Rest
Rest
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
20 seconds
Overhead Press
Overhead Press
45 seconds
Rest
Rest
20 seconds
Bicep Curls
Bicep Curls
45 seconds
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
1 minute
Crunches
Crunches
30 seconds
Alternating Side Crunches
Alternating Side Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds

Set 2: 1 round
Seated Cable Row
30 seconds
Rest
Rest
15 seconds
Cable Lat Pull Down
30 seconds
Rest
Rest
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
15 seconds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
20 seconds
Bicep Curls
Bicep Curls
30 seconds
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds


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