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Exercises

Set 1: 1 round
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
12 reps
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
12 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
6 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
8 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
10 reps

Set 2: 1 round
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
6 reps
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
8 reps
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
12 reps

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
6 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps

Set 4: 1 round
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
10 reps
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
12 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps

Set 5: 1 round
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
15 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
8 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps

Set 6: 1 round
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
8 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps

Set 7: 1 round
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
6 reps
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
8 reps
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
10 reps
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
12 reps

Set 8: 1 round
Weights: Heavy
Effort: Vigorous
Skull Crushers
6 reps
Weights: Heavy
Effort: Vigorous
Skull Crushers
8 reps
Weights: Heavy
Effort: Vigorous
Skull Crushers
10 reps
Weights: Heavy
Effort: Vigorous
Skull Crushers
12 reps

Set 9: 1 round
Hammer Curls
Weights: Moderate
Hammer Curls
8 reps
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Hammer Curls
Weights: Moderate
Hammer Curls
15 reps

Set 10: 1 round
Weights: Heavy
Cable Tricep Push Down
8 reps
Weights: Moderate
Cable Tricep Push Down
10 reps
Weights: Moderate
Cable Tricep Push Down
12 reps

Set 11: 1 round
Weights: Moderate
Effort: Vigorous
Barbell Forearm Curl
Reps until failure
Weights: Moderate
Effort: Vigorous
Barbell Forearm Curl
Reps until failure
Weights: Moderate
Effort: Vigorous
Barbell Forearm Curl
Reps until failure


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