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Exercises

Set 1: 3 rounds
Bend your arms to row the dumbbells up to your rib cage and then back down to the start position. Be sure to squeeze your shoulder blades together during the row.
Dumbbell Bent Over Rows
30 seconds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
8 seconds

Set 2: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
30 seconds
Rest
Rest
8 seconds

Set 3: 3 rounds
Dumbbell Fly
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
10 seconds

Set 4: 3 rounds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
8 seconds

Set 5: 3 rounds
Dumbbell Curls
Dumbbell Curls
30 seconds
Dumbbell Push-ups
Dumbbell Push-ups
30 seconds
Rest
Rest
8 seconds

Set 6: 3 rounds
Back Fly
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
8 seconds


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