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Description

Another workout to focus those arms and back. It's the staple feature for that wedding dress. What you will need is Barbell (Dumbbells are fine), Dumbbell, Pull Up bar, Trx or Rings, and Jump Rope.


Exercises

Set 1: 4 rounds
Ring Inverted Rows
Effort: Vigorous
Ring Inverted Rows
25 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps

Set 2: 4 rounds
Jump Rope (Forward)
Effort: Vigorous
Jump Rope (Forward)
30 seconds
Rest
Rest
15 seconds
Split Stance Barbell Shoulder Press
Weights: Moderate
Split Stance Barbell Shoulder Press
12 reps
Transition
Transition
5 seconds

Set 3: 4 rounds
90 Degree Hang
90 Degree Hang
30 seconds
Transition
Transition
10 seconds
Left Flipped Dog
Left Flipped Dog
30 seconds
Right Flipped Dog
Right Flipped Dog
30 seconds
Transition
Transition
15 seconds

Set 4: 4 rounds
Jump Rope (Forward)
Effort: Vigorous
Jump Rope (Forward)
30 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Transition
Transition
5 seconds

Set 5: 4 rounds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Burpee Pull-Ups
Burpee Pull-Ups
30 seconds
Rest
Rest
1 minute


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