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Exercises

Set 1: 4 rounds
Machine Shoulder Press
Weights: Heavy
Effort: Vigorous
Machine Shoulder Press
45 seconds
Front Plate Shoulder Raise
Effort: Very Hard
Front Plate Shoulder Raise
45 seconds
Rest
Rest
1 minute

Set 2: 4 rounds
Lateral Raises (machine)
Effort: Very Hard
Lateral Raises (machine)
45 seconds
Upright Cable Row
Weights: Heavy
Effort: Vigorous
Upright Cable Row
45 seconds
Rest
Rest
1 minute

Set 3: 4 rounds
Governators
Governators
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
1 minute

Set 4: 6 rounds
Dumbbell Shrug
45 seconds
Rest
Rest
30 seconds


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