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Exercises

Set 1: 1 round
Warm-Up Cycling
Warm-Up Cycling
5 minutes

Set 2: 4 rounds
Weights: Heavy
Close Grip Lat Pull Down
12 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Deadlifts
Weights: Moderate
Deadlifts
12 reps

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 4 rounds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Crunches
Crunches
2 minutes


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