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Exercises

Set 1: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
25 reps
Seated Dumbbell Press
Seated Dumbbell Press
20 reps
Seated Dumbbell Press
Seated Dumbbell Press
15 reps
Seated Dumbbell Press
Seated Dumbbell Press
12 reps
Seated Dumbbell Press
Seated Dumbbell Press
10 reps

Set 2: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
40 reps

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
25 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps

Set 4: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 reps

Set 5: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
25 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps

Set 6: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
40 reps

Set 7: 1 round
Leg Lifts
Leg Lifts
25 reps
Leg Lifts
Leg Lifts
20 reps
Leg Lifts
Leg Lifts
15 reps
Leg Lifts
Leg Lifts
12 reps
Leg Lifts
Leg Lifts
10 reps

Set 8: 1 round
Crunches
Crunches
25 reps
Crunches
Crunches
20 reps
Crunches
Crunches
15 reps
Crunches
Crunches
12 reps
Crunches
Crunches
10 reps

Set 9: 1 round
Crunches
Crunches
40 reps

Set 10: 1 round
Treadmill Slow Jogging
Incline: Moderate
Effort: Vigorous
Treadmill Slow Jogging
5 minutes


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