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Exercises

Set 1: 1 round
Double Crunches
Double Crunches
45 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Double Crunches
Double Crunches
45 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds
Double Crunches
Double Crunches
45 seconds

Set 2: 3 rounds
Barbell Chest Press
30 seconds
Rest
30 seconds

Set 3: 3 rounds
Back Extension on Ball
45 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Pull-ups
Pull-ups
45 seconds
Rest
30 seconds

Set 5: 3 rounds
Barbell Bent-Over Rows
45 seconds
Rest
30 seconds
Barbell Shoulder Press
Barbell Shoulder Press
45 seconds
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
30 seconds

Set 7: 3 rounds
Seated Bicep Curls
Seated Bicep Curls
45 seconds
Rest
45 seconds

Set 8: 3 rounds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
45 seconds

Set 9: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rest
Rest
45 seconds

Set 10: 3 rounds
Stability Ball Incline Press
45 seconds
Rest
Rest
45 seconds

Set 11: 3 rounds
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
45 seconds
Rest
Rest
45 seconds

Set 12: 3 rounds
Rowing Machine
Rowing Machine
45 seconds
Rest
45 seconds

Set 13: 3 rounds
Pull-ups
Pull-ups
45 seconds
Rest
Rest
45 seconds

Set 14: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
45 seconds

Set 15: 3 rounds
Overhead Press
Overhead Press
45 seconds
Rest
Rest
45 seconds

Set 16: 1 round
Crunches
Crunches
45 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds

Set 17: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
45 seconds

Set 18: 3 rounds
Tricep Dips
Tricep Dips
45 seconds
Rest
45 seconds


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