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Description

Start with a good warm up of a 10 min run or jog. The last set is done with a lighter weight and go for reps. Do this workout 2 to 3 times per week.


Exercises

Set 1: 3 rounds
Elevated Chest Dips
30 seconds
Transition
Transition
20 seconds
Pull-ups
Pull-ups
30 seconds
Transition
Transition
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
45 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Transition
Transition
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Transition
Transition
20 seconds
Seated Dumbbell Press
Seated Dumbbell Press
30 seconds
Rest
Rest
30 seconds
Alternating Hammer Curls
Alternating Hammer Curls
45 seconds
Transition
Transition
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
2 minutes

Set 2: 1 round
Dumbbell Upright Rows
Dumbbell Upright Rows
40 seconds
Transition
Transition
20 seconds
Bench Dips
40 seconds
Transition
Transition
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
40 seconds
Transition
Transition
20 seconds
Rope Tricep Push Down
40 seconds
Transition
Transition
20 seconds
Rope Hammer Curls
Rope Hammer Curls
40 seconds


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