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Exercises

Set 1: 2 rounds
Pull-Ups
Pull-Ups
15 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
15 reps
Rest
Rest
10 seconds
Squats
Squats
15 reps
Rest
Rest
10 seconds
Crunches
Crunches
45 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
15 reps
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
15 reps
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
15 reps
Rest
Rest
10 seconds
Plank Twist
1 min 30 secs
Rest
Rest
30 seconds

Set 3: 2 rounds
Overhead Press
Overhead Press
15 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
10 seconds
Barbell Deadlifts
Barbell Deadlifts
15 reps
Rest
Rest
10 seconds
Russian Twists
Russian Twists
45 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
10 seconds
Calf Raise
45 seconds
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
45 seconds
Side Plank Dips
Side Plank Dips
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Shoulder Stretches
Shoulder Stretches
20 seconds
Curved Spine Stretch
Curved Spine Stretch
20 seconds
Wall Calf Stretches
Wall Calf Stretches
20 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds


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