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Exercises

Set 1: 2 rounds
Barbell Bicep Curl to Press
Weights: Moderate
Barbell Bicep Curl to Press
12 reps
Rest
Rest
45 seconds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
12 reps
Rest
Rest
45 seconds
90 Degree Hang
90 Degree Hang
45 seconds
Rest
Rest
45 seconds

Set 2: 2 rounds
Weights: Moderate
Alternating Incline Dumbbell Curl
12 reps
Rest
Rest
45 seconds
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
12 reps
Rest
Rest
45 seconds
Burpees
Effort: Very Hard
Burpees
1 minute
Rest
Rest
45 seconds

Set 3: 2 rounds
Barbell Reverse Curl to Press
Weights: Moderate
Barbell Reverse Curl to Press
12 reps
Rest
Rest
45 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Rest
Rest
45 seconds
Burpee Pull-Ups
Effort: Very Hard
Burpee Pull-Ups
10 reps
Rest
Rest
45 seconds

Set 4: 2 rounds
Bench Dips
Bench Dips
1 minute
Rest
Rest
45 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Rest
Rest
45 seconds
Chin Ups
Chin Ups
Reps until failure


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