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Exercises

Set 1: 2 rounds
Kneeling Left Arm Rows
Kneeling Left Arm Rows
16 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
16 reps
Rest
Rest
15 seconds
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Rest
Rest
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
35 seconds
Kneeling Left Arm Rows
Kneeling Left Arm Rows
16 reps
Rest
Rest
15 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
16 reps
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute

Set 2: 3 rounds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
45 seconds
Rest
Rest
20 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
45 seconds
Dumbbell V-Raises
Dumbbell V-Raises
1 minute

Set 3: 2 rounds
Dumbell Back Row
Dumbell Back Row
1 minute
Rest
Rest
20 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
1 minute
Rest
Rest
20 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
1 minute

Set 4: 2 rounds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
1 minute
Rest
Rest
15 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
1 minute
Rest
Rest
1 minute


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