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Exercises

Set 1: 1 round
Stationary Biking
Stationary Biking
5 minutes

Set 2: 1 round
Push-Ups
Push-Ups
30 seconds
Plyometric Push Ups
30 seconds
Wide Arm Push Ups
30 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
5 Second Push Ups
30 seconds

Set 3: 3 rounds
Bench Press
Bench Press
45 seconds
Dumbell Flys
45 seconds
Rest
1 minute
incline Press
45 seconds
Inclined Dumbell Flys
45 seconds

Set 4: 3 rounds
Dumbbell Lateral Shoulder Raises
1 minute
Straight Arm Pull Downs
45 seconds
Rest
Rest
45 seconds
Overhead Press
Overhead Press
45 seconds
Pull-ups
Pull-ups
30 seconds

Set 5: 3 rounds
Reverse Curl
45 seconds
Alternating Bicep Curls\prechers Curl/ or Machine
Alternating Bicep Curls\prechers Curl/ or Machine
45 seconds
Tricep Pull Downs
45 seconds
Rest
Rest
1 min 15 secs

Set 6: 3 rounds
Elbow Plank
Elbow Plank
1 min 15 secs
Right Arm Plank
1 min 15 secs
Left Arm Plank
1 min 15 secs


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