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Exercises

Set 1: 1 round
Pull-ups
Pull-ups
6 reps
Rest
Rest
2 minutes
Pull-ups
Pull-ups
6 reps
Rest
Rest
2 minutes
Pull-ups
Pull-ups
6 reps
Rest
Rest
2 minutes
Pull-ups
Pull-ups
6 reps
Rest
Rest
2 minutes
Pull-ups
Pull-ups
6 reps
Rest
Rest
2 minutes
Pull-ups
Pull-ups
6 reps
Rest
Rest
2 minutes

Set 2: 1 round
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
6 reps
Rest
Rest
1 min 30 secs
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
6 reps
Rest
Rest
1 min 30 secs
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
6 reps
Rest
Rest
1 min 30 secs
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
6 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 min 30 secs
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 min 30 secs
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 min 30 secs
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Overhead Press
Weights: Heavy
Overhead Press
5 reps
Rest
Rest
2 minutes
Overhead Press
Weights: Heavy
Overhead Press
5 reps
Rest
Rest
2 minutes
Overhead Press
Weights: Heavy
Overhead Press
5 reps
Rest
Rest
2 minutes
Overhead Press
Weights: Heavy
Overhead Press
5 reps
Rest
Rest
2 minutes

Set 5: 1 round
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
8 reps
Rest
Rest
1 minute
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
8 reps
Rest
Rest
1 minute
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
8 reps
Rest
Rest
1 minute
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
8 reps
Rest
Rest
1 minute

Set 6: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Rest
Rest
1 minute
Bicep Curls
Weights: Heavy
Bicep Curls
7 reps
Rest
Rest
1 minute
Bicep Curls
Weights: Heavy
Bicep Curls
6 reps
Rest
Rest
1 minute

Set 7: 1 round
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute

Set 8: 1 round
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps
Rest
Rest
40 seconds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps
Rest
Rest
40 seconds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps
Rest
Rest
40 seconds


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