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Description

Shoulders, legs, calves


Exercises

Set 1: 1 round
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
3 minutes

Set 2: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
1 minute

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
1 minute

Set 4: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
1 minute

Set 5: 3 rounds
Weights: Heavy
Front Barbell Raise
10 reps
Mountain Climbers
Effort: Moderate
Mountain Climbers
1 minute

Set 6: 3 rounds
Weights: Heavy
Seated Bent Over Rear Delt Raise
10 reps
Weights: Light
Dumbbell Clean
1 minute

Set 7: 4 rounds
Weights: Heavy
Leg Extensions
10 reps
Skips in Place
Effort: Moderate
Skips in Place
1 minute

Set 8: 4 rounds
Seated Leg Curls
Weights: Heavy
Seated Leg Curls
10 reps
Ice Skaters
Effort: Moderate
Ice Skaters
1 minute

Set 9: 3 rounds
Weights: Heavy
Seated calf raise
10 reps
Medicine Ball Slams
Weights: Light
Medicine Ball Slams
1 minute

Set 10: 3 rounds
Donkey calf raise alternate leg press calf raise
10 reps
Jump Rope
Effort: Moderate
Jump Rope
1 minute


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