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Exercises

Set 1: 3 rounds
Chest Press
30 seconds
Rest
5 seconds
Upright Row
30 seconds
Rest
5 seconds

Set 2: 3 rounds
Chest Flys
30 seconds
Rest
5 seconds
Shoulder Press
1 minute
Rest
5 seconds

Set 3: 3 rounds
Lateral Raises
30 seconds
Rest
5 seconds
Lunges
1 minute
Rest
5 seconds

Set 4: 3 rounds
Front Raises
30 seconds
Rest
5 seconds
Squats
30 seconds
Rest
5 seconds

Set 5: 3 rounds
Lat Pull Downs
30 seconds
Rest
5 seconds
Tricep Press Downs
30 seconds
Rest
5 seconds

Set 6: 3 rounds
Seated Back Rows
30 seconds
Rest
5 seconds
Curls
1 minute
Rest
5 seconds

Set 7: 3 rounds
Seated Back Flys
30 seconds
Rest
5 seconds
Tricep Kick Backs
1 minute


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