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Exercises

Set 1: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
15 reps
Rest
Rest
15 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Rest
Rest
15 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Rest
Rest
15 seconds
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
15 reps
Rest
Rest
15 seconds
Diamond Push Ups
Diamond Push Ups
12 reps
Rest
Rest
15 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
15 reps
Rest
Rest
15 seconds
T's
T's
15 reps
Rest
Rest
15 seconds
Resistance: Moderate
Effort: Moderate
Prone Shoulder Extension
15 reps
Rest
Rest
15 seconds

Set 2: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
15 reps
Rest
Rest
15 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Rest
Rest
15 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Rest
Rest
15 seconds
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
15 reps
Rest
Rest
15 seconds
Diamond Push Ups
Diamond Push Ups
12 reps
Rest
Rest
15 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
15 reps
Rest
Rest
15 seconds
T's
T's
15 reps
Rest
Rest
15 seconds
Resistance: Moderate
Effort: Moderate
Prone Shoulder Extension
15 reps
Rest
Rest
15 seconds


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