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Description

Change Row Time According To Row Pro If Needed


Exercises

Set 1: 1 round
Standing Back Bend
Standing Back Bend
45 seconds
Standing Forward Bend
Standing Forward Bend
45 seconds
Side Bends
Effort: Light
Side Bends
1 minute
Knee Folds
Knee Folds
1 minute
Rest
Rest
1 minute
Rowing
Effort: Moderate
Rowing
20 minutes
Rest
Rest
3 minutes
Weights: Light
Barbell Incline Bench Press
10 reps
Rest
Rest
30 seconds
Weights: Light
Barbell Incline Bench Press
10 reps
Rest
Rest
30 seconds
Weights: Light
Barbell Incline Bench Press
10 reps
Rest
Rest
1 minute
Weights: Light
Effort: Moderate
Lying Face Down (Up) Plate Neck Resistance
12 reps
Rest
Rest
30 seconds
Weights: Light
Effort: Moderate
Lying Face Down (Up) Plate Neck Resistance
12 reps
Rest
Rest
30 seconds
Weights: Light
Effort: Moderate
Lying Face Down (Up) Plate Neck Resistance
12 reps
Rest
Rest
1 minute
Right Lunge with Band Bicep Curl
Resistance: Heavy
Right Lunge with Band Bicep Curl
10 reps
Rest
Rest
30 seconds
Left Lunge with Band Bicep Curl
Resistance: Heavy
Left Lunge with Band Bicep Curl
10 reps
Rest
Rest
1 minute
Dumbell Back Row
Weights: Light
Dumbell Back Row
12 reps
Rest
Rest
30 seconds
Dumbell Back Row
Weights: Light
Dumbell Back Row
12 reps
Rest
Rest
30 seconds
Dumbell Back Row
Weights: Light
Dumbell Back Row
12 reps
Rest
Rest
1 minute
Weights: Moderate
Alternating Incline Dumbbell Curl
12 reps
Rest
Rest
30 seconds
Weights: Moderate
Alternating Incline Dumbbell Curl
12 reps
Rest
Rest
30 seconds
Weights: Moderate
Alternating Incline Dumbbell Curl
12 reps
Rest
Rest
1 minute
Weights: Moderate
Dumbbell Shrug
15 reps
Rest
Rest
30 seconds
Weights: Moderate
Dumbbell Shrug
15 reps
Rest
Rest
30 seconds
Weights: Moderate
Dumbbell Shrug
15 reps
Rest
Rest
1 minute
Weights: Moderate
Forearm/Wrist Curls With Bar & Weight
5 reps
Rest
Rest
30 seconds
Weights: Moderate
Forearm/Wrist Curls With Bar & Weight
5 reps
Rest
Rest
30 seconds
Weights: Moderate
Forearm/Wrist Curls With Bar & Weight
5 reps
Rest
Rest
1 minute
Push Ups on Stability Ball
Push Ups on Stability Ball
5 reps
Rest
Rest
30 seconds
Push Ups on Stability Ball
Push Ups on Stability Ball
5 reps
Rest
Rest
30 seconds
Push Ups on Stability Ball
Push Ups on Stability Ball
5 reps
Rest
Rest
1 minute


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