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Description

For building muscle choose heavy weight and low rep. For cardio low weight and high rep. Focus on form throughout the whole exercise and have a 10 min warm up beforehand.


Exercises

Set 1: 3 rounds
Rest
5 seconds
Starding Barbell Curl Shoulder Width
30 seconds
Standing Barbell Curl Inside Width
30 seconds
Rest
5 seconds

Set 2: 1 round
Rest
Rest
1 min 30 secs

Set 3: 3 rounds
Skulcrushers
30 seconds
Chest Press
30 seconds
Body Ups
30 seconds
Rest
20 seconds

Set 4: 1 round
Rest
Rest
1 min 30 secs

Set 5: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Hammer Curls
Hammer Curls
30 seconds
Seated Left Bicep Curls
Seated Left Bicep Curls
30 seconds
Seated Right Bicep Curls
Seated Right Bicep Curls
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Rest
20 seconds

Set 6: 1 round
Rest
Rest
1 min 30 secs

Set 7: 3 rounds
Push-Ups
Push-Ups
30 seconds
Dips with Leg Extension
Dips with Leg Extension
30 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
20 seconds

Set 8: 1 round
Rest
Rest
1 min 30 secs

Set 9: 1 round
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Biceps Stretches
30 seconds
Stretch Pose
30 seconds


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