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Exercises

Set 1: 4 rounds
Mlitary Press
20 seconds
Transition
20 seconds
Lateral Raises
45 seconds
Transition
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Transition
Transition
1 min 15 secs

Set 3: 3 rounds
Arnold Press
20 seconds
Transition
20 seconds
Frontal Raises
45 seconds
Transition
45 seconds

Set 4: 1 round
Transition
Transition
1 min 15 secs

Set 5: 3 rounds
Full Lateral Raises
45 seconds
Transition
20 seconds
Rear Delt Raises
25 seconds
Transition
45 seconds

Set 6: 1 round
Transition
Transition
1 min 15 secs

Set 7: 5 rounds
Shoulder Shrugs (heavy)
1 minute
Rest
45 seconds

Set 8: 4 rounds
Lying 1 Arm Lateral Raises
1 minute
Transition
20 seconds
Dumbell Upright Row
25 seconds
Transition
45 seconds

Set 9: 1 round
Transition
Transition
1 min 15 secs


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