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Exercises

Set 1: 2 rounds
Alt. Shoulder Press
50 seconds
Trans.
15 seconds
In/out Bicep Curls (16)
45 seconds
Trans.
15 seconds
Two Arm Tri-kickbacks
34 seconds
Trans.
15 seconds
Stretch
15 seconds

Set 2: 2 rounds
Deep Swimmers Press
55 seconds
Trans.
15 seconds
1 Arm Full Supination Concentration Curls
57 seconds
Trans.
15 seconds
Chair Dips (Max Reps)
45 seconds
Stretch
30 seconds

Set 3: 2 rounds
Upright Rows
44 seconds
Trans.
15 seconds
Static Arm Curls (16)
1 min 5 secs
Trans.
15 seconds
Flip Grip Twist Kick Backs
48 seconds
Stretch
30 seconds

Set 4: 1 round
Seated 2 Angled Shoulder Flys (16)
52 seconds
Trans.
15 seconds
Crouching Cohen Curls
1 min 13 secs
Trans.
15 seconds
Lying Down Tri-Extensions
44 seconds
Stretch
30 seconds

Set 5: 2 rounds
Front/Lat. Straight Arm Shoulder Flys (16)
42 seconds
Trans.
15 seconds
Congdon Curls
57 seconds
Trans.
15 seconds
Side Tri Rise Right
58 seconds
Side Tri Rise Left
53 seconds


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