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Exercises

Set 1: 5 rounds
Clean And Press 5 X 5
1 minute
Rest
45 seconds

Set 2: 7 rounds
Standing Dumbell Press 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 3: 7 rounds
Front Dumbell Raises 7 X 30 5 5 5 5 5 5
1 minute
Side Lateral Raises 7X30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 4: 7 rounds
Upright Rows 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 5: 1 round
Barcurls (Using 1-10 Method) Set:1 Perform 1 Rep
15 seconds
Strip Weight
15 seconds
Set 2 Perform 2 reps
15 seconds
Strip Weight
15 seconds
Set 3: Perform 3 Reps
15 seconds
Strip Weight
15 seconds
Set 4: Perform 4 Reps
20 seconds
Strip Weight
15 seconds
Set 5: Perform 5 Reps
30 seconds
Strip Weight
15 seconds
Set 6: Perform 6 Reps
30 seconds
Strip Weight
15 seconds
Set 7: Perform 7 Reps
30 seconds
Strip Weight
15 seconds
Set 8: Perform 8 Reps
45 seconds
Strip Weight
15 seconds
Set 9: Perform 9 Reps
1 minute
Strip Weight
15 seconds
Set 10: Perform 10 Reps
1 minute
Rest
1 minute

Set 6: 7 rounds
Incline Dumbell Curls 7 X 30 5 5 5 5 5 5
1 minute
Alternate Dumbell Curls 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 7: 7 rounds
Left Arm Concentration Curls 7 X 30 5 5 5 5 5 5
1 minute
Right Arm Concentration Curls 7 X 30 5 5 5 5 5 5
1 minute
Left Arm One Arm Extensions 7 X 30 5 5 5 5 5 5
1 minute
Right Arm One Arm Extensions 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 8: 7 rounds
Close Grip Bench 7 X 30 5 5 5 5 5 5
1 minute
Skull Crushers 7 X 30 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 9: 7 rounds
Reverse Curls 7 X 30 5 5 5 5 5 5 5
1 minute
Wrist Curls 7 X 30 5 5 5 5 5 5 5
1 minute
Rest
45 seconds

Set 10: 5 rounds
Decline Sit Ups 5 X 25
1 minute
Rest
45 seconds


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