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Exercises

Set 1: 3 rounds
Band Shoulder Press
Band Shoulder Press
15 reps
Y-T-A
Y-T-A
30 seconds
Push-Ups
Push-Ups
12 reps
Rest
Rest
1 minute

Set 2: 5 rounds
Alternating Bench Dumbbell Fly
Weights: Heavy
Alternating Bench Dumbbell Fly
10 reps
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Tricep Kickbacks
Weights: Heavy
Tricep Kickbacks
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
10 reps
Down Unders
Down Unders
20 seconds
Rest
Rest
1 minute


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