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Exercises

Set 1: 5 rounds
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Rest
1 minute
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Rest
1 minute
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps

Set 2: 1 round
Rest
Rest
3 minutes
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Rest
Rest
3 minutes

Set 3: 1 round
Weights: Heavy
Inverted Rows
12 reps
Rest
Rest
1 minute
Weights: Heavy
Inverted Rows
12 reps
Rest
Rest
1 minute
Weights: Heavy
Inverted Rows
12 reps
Rest
Rest
3 minutes

Set 4: 1 round
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
3 minutes

Set 5: 1 round
Hammer Curls
Hammer Curls
15 reps
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
15 reps
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
12 reps
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
10 reps
Rest
Rest
3 minutes

Set 6: 1 round
Weights: Heavy
Rope Tricep Push Down
15 reps
Rest
Rest
1 minute
Weights: Heavy
Rope Tricep Push Down
15 reps
Rest
Rest
1 minute
Weights: Heavy
Rope Tricep Push Down
12 reps
Rest
Rest
1 minute
Weights: Heavy
Rope Tricep Push Down
10 reps
Rest
Rest
1 minute
Weights: Heavy
Rope Tricep Push Down
50 reps
Rest
Rest
3 minutes

Set 7: 1 round
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
13 reps
Rest
Rest
1 minute
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
13 reps
Rest
Rest
1 minute
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
13 reps
Rest
Rest
1 minute
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
13 reps
Rest
Rest
3 minutes

Set 8: 1 round
Ankle Grabbers
Ankle Grabbers
30 reps
Rest
Rest
1 minute
Ankle Grabbers
Ankle Grabbers
30 reps
Rest
Rest
1 minute
Ankle Grabbers
Ankle Grabbers
30 reps
Rest
Rest
3 minutes

Set 9: 1 round
Oblique Crunches
Oblique Crunches
30 reps
Rest
Rest
1 minute
Oblique Crunches
Oblique Crunches
30 reps
Rest
Rest
1 minute
Oblique Crunches
Oblique Crunches
30 reps


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