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Exercises

Set 1: 3 rounds
Barbell Shoulder Press
Barbell Shoulder Press
1 minute
Plank with Toe Taps
Plank with Toe Taps
1 minute
Transition
15 seconds

Set 2: 3 rounds
Forward Shoulder Raise
1 min 30 secs
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rotator Cuff
45 seconds
Transition
15 seconds

Set 3: 3 rounds
Forward Raises - Change Grip
1 minute
Side Plank With Lateral Raises
1 min 20 secs
Transition
15 seconds

Set 4: 3 rounds
Forward Raise - Cable
1 min 30 secs
Transition
5 seconds
Lateral Raise - Cable (in front)
1 min 30 secs
Transition
5 seconds
Lateral Raise - Cable (behind)
1 min 30 secs
Transition
5 seconds

Set 5: 3 rounds
Barbell Upright Row
45 seconds
Incline Bench Back Fly
45 seconds
Transition
15 seconds


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