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Exercises

Set 1: 1 round
Warm-Up
30 seconds

Set 2: 1 round
Alternating Shoulder Presses
50 seconds
In Out Bicep Cirls
50 seconds
Two-Arm Tricep Kickbacks
Two-Arm Tricep Kickbacks
35 seconds
Alternating Shoulder Presses
50 seconds
In Out Bicep Curls
50 seconds
Two-Arm Triceps Kickbacks
Two-Arm Triceps Kickbacks
35 seconds

Set 3: 1 round
Rest
30 seconds

Set 4: 1 round
Deep Swimmer's Presses
50 seconds
Full Sipination Concentration Curls
50 seconds
Dips
Dips
40 seconds
Deep Swimmer's Presses
50 seconds
Full Sipination Concentration Curls
50 seconds
Dips
Dips
40 seconds

Set 5: 1 round
Rest
30 seconds

Set 6: 1 round
Upright Rows
Upright Rows
50 seconds
Static Arm Curls
Static Arm Curls
50 seconds
Flip-Grip Twist Tricep Kickbacks
Flip-Grip Twist Tricep Kickbacks
45 seconds
Upright Rows
Upright Rows
50 seconds
Static Arm Curls
50 seconds
Tricep Kickbacks
Tricep Kickbacks
45 seconds

Set 7: 1 round
Rest
30 seconds

Set 8: 1 round
Seated Two-Angle Shoulder Flys
50 seconds
Crouching Cohen Curls
45 seconds
Lying-Down Triceps Extensions
50 seconds
Seated Two-Angle Shoulder Flys
50 seconds
Crouching Cohen Curls
45 seconds
Lying-Down Triceps Extensions
50 seconds

Set 9: 1 round
Ballistic Stretch
30 seconds

Set 10: 1 round
In & Out Straight-Arm Shoulder Flys
45 seconds
Congdon Curls
50 seconds
Tricep Push Up
1 minute
In & Out Straight-Arm Shoulder Flys
45 seconds
Congdon Curls
50 seconds
Tricep Push Up
1 minute

Set 11: 1 round
Cool Down
30 seconds


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