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Exercises

Set 1: 1 round
15 Dumbbell Shoulder Presses
35 seconds
Rest
20 seconds
12 Dumbbell Shoulder Presses
35 seconds
Rest
20 seconds
10 Dumbbell Shoulder Presses
35 seconds
Rest
20 seconds
8 Dumbbell Shoulder Presses
30 seconds
Rest
30 seconds

Set 2: 1 round
12 Up right Rows
35 seconds
Rest
20 seconds
12 Up right Rows
35 seconds
Rest
20 seconds
10 Up right Rows
35 seconds
Rest
20 seconds
8 Up right Rows
30 seconds
Rest & Set Up Shrugs
30 seconds

Set 3: 1 round
12 Shrugs
35 seconds
Rest
20 seconds
10 Shrugs
35 seconds
Rest
20 seconds
8 Shrugs
35 seconds
Rest & Next Lateral Raises
30 seconds

Set 4: 1 round
15 Dumbbell Lateral Raises
35 seconds
Rest
20 seconds
12 Dumbbell Lateral Raises
35 seconds
Rest
20 seconds
10 Dumbbell Lateral Raises
35 seconds
Rest
20 seconds
8 Dumbbell Lateral Raises
30 seconds
Rest & Next Pull Downs
30 seconds

Set 5: 1 round
Cable Straight Arm Pull-downs
2 minutes
Rest & Next Rows
30 seconds

Set 6: 1 round
Cable Seated High Rows
2 minutes


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