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Description

My first attempt at creating a workout program.


Exercises

Set 1: 1 round
Warm Up Rowing
Resistance: Moderate
Effort: Moderate
Warm Up Rowing
5 minutes

Set 2: 1 round
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
12 reps
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
12 reps
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
12 reps

Set 3: 1 round
Weights: Moderate
Cable Lat Pull Down
12 reps
Weights: Moderate
Cable Lat Pull Down
12 reps
Weights: Moderate
Cable Lat Pull Down
12 reps

Set 4: 1 round
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Rest
Rest
15 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Rest
Rest
15 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Rest
Rest
15 seconds

Set 5: 1 round
Stability Ball Tricep Extension
Weights: Moderate
Stability Ball Tricep Extension
20 reps
Stability Ball Chest Press
Weights: Moderate
Stability Ball Chest Press
20 reps
Rest
Rest
30 seconds
Stability Ball Tricep Extension
Weights: Moderate
Stability Ball Tricep Extension
20 reps
Stability Ball Chest Press
Weights: Moderate
Stability Ball Chest Press
20 reps
Rest
Rest
30 seconds
Stability Ball Chest Press
Weights: Moderate
Stability Ball Chest Press
20 reps
Stability Ball Tricep Extension
Weights: Moderate
Stability Ball Tricep Extension
20 reps
Stability Ball Chest Press
Weights: Moderate
Stability Ball Chest Press
20 reps
Rest
Rest
30 seconds

Set 6: 1 round
Ice Skaters
Effort: Moderate
Ice Skaters
1 minute
Rest
Rest
30 seconds
Ice Skaters
Effort: Vigorous
Ice Skaters
1 minute
Rest
Rest
30 seconds
Ice Skaters
Effort: Very Hard
Ice Skaters
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Hammer Curls
Weights: Heavy
Hammer Curls
12 reps
Hammer Curls
Weights: Heavy
Hammer Curls
10 reps
Hammer Curls
Weights: Heavy
Hammer Curls
8 reps

Set 8: 1 round
Walking Lunges
Walking Lunges
2 minutes
Rest
Rest
30 seconds
Walking Lunges
Walking Lunges
2 minutes
Rest
Rest
30 seconds
Walking Lunges
Walking Lunges
2 minutes
Rest
Rest
30 seconds

Set 9: 1 round
Cable Cross
Weights: Heavy
Effort: Vigorous
Cable Cross
12 reps
Cable Cross
Weights: Heavy
Effort: Vigorous
Cable Cross
12 reps

Set 10: 1 round
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
1 minute
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
T's
T's
30 seconds


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