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Exercises

Set 1: 4 rounds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
8 reps
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
8 reps
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
8 reps
Weights: Moderate
Cable Lat Pull Down
10 reps
Standing row on lat machine
15 reps

Set 2: 4 rounds
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
1 minute
Hanging Knee Raises
Hanging Knee Raises
10 reps
Weighted Russian Twists
1 minute
Reverse Crunch with Ball
Reverse Crunch with Ball
1 minute

Set 3: 4 rounds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Overhead Press
Overhead Press
1 minute


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