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Description

Modified bench exercises


Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Arm Pumps
Arm Pumps
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
40 seconds
Windmills
Windmills
30 seconds
Transition
Transition
10 seconds

Set 2: 1 round
Bench Dumbbell Fly
Bench Dumbbell Fly
45 seconds
Dumbbell Bench Press
Dumbbell Bench Press
45 seconds
Rest
Rest
15 seconds
Bench Skull Crusher
Bench Skull Crusher
45 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
45 seconds
Rest
Rest
15 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
45 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
50 seconds
Rest
Rest
10 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
45 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
45 seconds
Rest
Rest
15 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
45 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
45 seconds
Rest
Rest
15 seconds
Seated Bicep Curls
Seated Bicep Curls
45 seconds
Seated Dumbbell Press
Seated Dumbbell Press
45 seconds
Rest
Rest
15 seconds
Seated Forward Dumbbells Chest Press
45 seconds
Alternating Incline Dumbbell Curl
1 min 30 secs
Rest
Rest
15 seconds
Push-Ups on Bench
45 seconds
Tricep Push-Ups On A Bench
Tricep Push-Ups On A Bench
45 seconds
Rest
Rest
15 seconds
Push Up with Feet on Step
45 seconds
Bench Dips
Bench Dips
45 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Bicep Stretches
Bicep Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Rhomboid Opener
Rhomboid Opener
30 seconds
Cobra
Cobra
20 seconds
Extended Child's Pose
Extended Child's Pose
20 seconds


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