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Description

Workout for Monday & Thursday


Exercises

Set 1: 1 round
Aerobic Warmup
Aerobic Warmup
15 minutes
Quad Stretch Left
Quad Stretch Left
8 seconds
Quad Stretch Right
Quad Stretch Right
8 seconds
Hamstring Stretch Left
Hamstring Stretch Left
5 seconds
Hamstring Stretch Right
Hamstring Stretch Right
5 seconds
Chest Stretch Left
Chest Stretch Left
5 seconds
Chest Stretch Right
Chest Stretch Right
5 seconds
Shoulder Stretch Left
Shoulder Stretch Left
5 seconds
Shoulder Stretch Right
Shoulder Stretch Right
5 seconds
90 Lat Stretch
90 Lat Stretch
5 seconds
Wall Calf Stretch Left
Wall Calf Stretch Left
5 seconds
Wall Calf Stretch Right
Wall Calf Stretch Right
5 seconds

Set 2: 3 rounds
10-12 One Armed Rows - Left
51 seconds
10-12 One Armed Rows - Right
51 seconds
10-12 Push-Ups
10-12 Push-Ups
27 seconds
Rest
Rest
1 minute

Set 3: 3 rounds
10-12 Dumbell Back Rows
10-12 Dumbell Back Rows
39 seconds
10-12 Dumbbell Flys
39 seconds
Rest
Rest
1 minute

Set 4: 3 rounds
10-12 Dumbbell Curls
48 seconds
10-12 Lying Dumbbell Extensions
10-12 Lying Dumbbell Extensions
48 seconds
Rest
Rest
1 minute

Set 5: 3 rounds
10-12 Hammer Curls
10-12 Hammer Curls
48 seconds
10-12 Overhead Dumbbell Extensions
10-12 Overhead Dumbbell Extensions
48 seconds
Rest
Rest
1 minute


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