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Exercises

Set 1: 1 round
Bicycle Crunches
Bicycle Crunches
100 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Rest
Rest
15 seconds
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
15 seconds
Crunches
Crunches
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
20 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
20 reps
Rest
Rest
15 seconds
Assisted Pull Up
Weights: Light
Effort: Light
Assisted Pull Up
20 reps
Rest
Rest
15 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Barbell Bench Press
Weights: Light
Barbell Bench Press
5 reps
Rest
Rest
3 minutes

Set 5: 2 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Rest
Rest
3 minutes

Set 6: 1 round
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
3 reps
Rest
Rest
3 minutes

Set 7: 1 round
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Rest
Rest
3 minutes

Set 8: 1 round
Weights: Heavy
Cable Tricep Push Down
5 reps
Hammer Curls
Weights: Heavy
Hammer Curls
10 reps
Rest
Rest
2 minutes

Set 9: 2 rounds
Weights: Heavy
Cable Tricep Push Down
5 reps
Hammer Curls
Weights: Maximum
Hammer Curls
5 reps
Rest
Rest
2 minutes

Set 10: 1 round
Weights: Light
Cable Tricep Push Down
20 reps
Hammer Curls
Weights: Moderate
Hammer Curls
20 reps
Rest
Rest
2 minutes


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