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Exercises

Set 1: 1 round
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds

Set 2: 1 round
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds

Set 3: 1 round
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds

Set 4: 1 round
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds
Band Shoulder Press
Band Shoulder Press
1 min 30 secs
Rest
Rest
10 seconds

Set 5: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 6: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 7: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 8: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 9: 1 round
Dumbbell Front Raises
Dumbbell Front Raises
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 min 30 secs
Rest
Rest
10 seconds

Set 10: 1 round
Dumbbell Front Raises
Dumbbell Front Raises
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 min 30 secs
Rest
Rest
10 seconds

Set 11: 1 round
Kettlebell Curl to Press
Kettlebell Curl to Press
1 min 30 secs
Rest
Rest
10 seconds
Kettlebell Curl to Press
Kettlebell Curl to Press
1 min 30 secs
Rest
Rest
10 seconds

Set 12: 1 round
Kettlebell Curl to Press
Kettlebell Curl to Press
1 min 30 secs
Rest
Rest
10 seconds
Kettlebell Curl to Press
Kettlebell Curl to Press
1 min 30 secs
Rest
Rest
10 seconds

Set 13: 1 round
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 14: 1 round
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 15: 1 round
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 16: 1 round
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
10 seconds

Set 17: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds

Set 18: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds

Set 19: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds

Set 20: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 30 secs
Rest
Rest
10 seconds


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