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Exercises

Set 1: 1 round
Treadmill Warm Up
5 minutes
Rest
10 seconds
Plank
1 minute
Rest
10 seconds
Uppercut Curls, 25 Pounds
45 seconds
Rest
10 seconds
Upright Row, 70 Pounds
45 seconds
Rest
10 seconds
Alternating Plank, 5 Pounds
45 seconds
Rest
10 seconds
Lying Tricep Extension, 20 Pounds
45 seconds
Rest
30 seconds

Set 2: 1 round
Lying Trunk Rotation, 15 Pounds
45 seconds
Rest
10 seconds
Preacher Curl, 20 Pounds Right
45 seconds
Preacher Curl, 20 Pounds Left
45 seconds
Rest
10 seconds
Rope Push Down, 30 Pounds
45 seconds
Rest
30 seconds

Set 3: 1 round
One Arm Plank, Right
30 seconds
One Arm Plank, Left
30 seconds
Rest
10 seconds
Reverse Grip Standing Curl, 50 Pounds
45 seconds
Rest
10 seconds
Lateral Raise, 10 Pounds
45 seconds
Rest
30 seconds

Set 4: 1 round
Swiss Ball Ab Stabilizer
1 minute
Curl, 30 Pounds
30 seconds
Rest
10 seconds
Curl, 25 Pounds
30 seconds
Rest
10 seconds
Curl, 20 Pounds
30 seconds
Rest
10 seconds
Curl, 15 Pounds
30 seconds
Rest
30 seconds

Set 5: 1 round
V-up Sit-up
1 minute
Rest
10 seconds
Push Ups
1 minute
Rest
10 seconds
One Leg Toe Touches
1 minute
Rest
30 seconds

Set 6: 1 round
Machine Ab Crunch 40 Pounds
45 seconds
Rest
10 seconds
Skater Squats
1 minute
Rest
10 seconds
Prisoner Squats
1 minute


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