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Exercises

Set 1: 1 round
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
40 seconds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
40 seconds

Set 2: 1 round
Pendlay Row
Weights: Heavy
Pendlay Row
8 reps
Rest
Rest
1 minute
Pendlay Row
Weights: Heavy
Pendlay Row
8 reps
Rest
Rest
1 minute
Pendlay Row
Weights: Heavy
Pendlay Row
8 reps
Rest
Rest
1 minute
Pendlay Row
Weights: Heavy
Pendlay Row
8 reps
Rest
Rest
1 minute

Set 3: 1 round
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Rest
Rest
1 minute
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Rest
Rest
1 minute
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Rest
Rest
1 minute
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Rest
Rest
1 minute
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Rest
Rest
1 minute
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Rest
Rest
1 minute
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Isometric Bicep Curls
Weights: Heavy
Isometric Bicep Curls
10 reps
Rest
Rest
1 minute
Isometric Bicep Curls
Weights: Heavy
Isometric Bicep Curls
10 reps
Rest
Rest
1 minute
Isometric Bicep Curls
Weights: Heavy
Isometric Bicep Curls
10 reps
Rest
Rest
1 minute

Set 6: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Hammer Curls
Weights: Heavy
Hammer Curls
8 reps
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Hammer Curls
Weights: Heavy
Hammer Curls
8 reps
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Hammer Curls
Weights: Heavy
Hammer Curls
8 reps


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