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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
Rest
Rest
10 seconds
Hammer Curls
30 seconds
Rest
Rest
10 seconds
Squat with Upright Row
30 seconds
Rest
Rest
10 seconds
Overhead Press
30 seconds
Rest
Rest
10 seconds
Tricep Extension
Tricep Extension
30 seconds
Tricep Extension
Tricep Extension
30 seconds
Rest
Rest
10 seconds
Dumbbell Push-ups
Dumbbell Push-ups
30 seconds
Rest
Rest
10 seconds
Lateral Raise
30 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
30 seconds
Rest
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Deadlifts
Deadlifts
1 minute
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
5 seconds

Set 3: 1 round
Rest
Rest
5 seconds


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