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Description

A Shakerciser workout to work your back & biceps. Do max reps of each exercise. Required equipment: basic home gym equipment


Exercises

Set 1: 1 round
Knees to Elbows
Knees to Elbows
15 seconds
Torso Twists
Torso Twists
15 seconds

Set 2: 1 round
Supermans
Supermans
10 seconds
Rest
Rest
20 seconds
Bent Over Row
Bent Over Row
10 seconds
Rest
Rest
20 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
10 seconds
Rest
Rest
20 seconds
Left Turkish Get-ups
Left Turkish Get-ups
10 seconds
Rest
Rest
20 seconds
Lying Supermans
Lying Supermans
10 seconds
Rest
Rest
20 seconds
Wall Push Ups
Wall Push Ups
10 seconds
Rest
Rest
20 seconds
Right Turkish Get-ups
Right Turkish Get-ups
10 seconds
Rest
Rest
20 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
10 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Arm Pumps
Arm Pumps
15 seconds
Hamstring and Shoulder Stretch
Hamstring and Shoulder Stretch
15 seconds


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