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Exercises

Set 1: 2 rounds
Weights: Moderate
Old School 21s
21 reps
Weights: Heavy
One Arm Dumbbell Row RIGHT
12 reps
Weights: Heavy
One Arm Dumbbell Row LEFT
12 reps
Rest
Rest
1 minute

Set 2: 2 rounds
Stability Ball Tricep Extension
Weights: Moderate
Stability Ball Tricep Extension
1 minute
Rest
Rest
1 minute
Stability Ball Chest Press
Weights: Heavy
Stability Ball Chest Press
12 reps
Rest
Rest
1 minute

Set 3: 2 rounds
Hammer Curls
Weights: Heavy
Hammer Curls
8 reps
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Stability Ball Dumbbell Flys
Weights: Heavy
Stability Ball Dumbbell Flys
10 reps
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
10 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Weights: Moderate
Bar Upright Row to Shoulder Press
15 reps
Barbell Shrug
Barbell Shrug
20 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps

Set 6: 2 rounds
Chin Ups
Chin Ups
Reps until failure
Transition
Transition
20 seconds
Push Ups on Stability Ball
Push Ups on Stability Ball
Reps until failure
Transition
Transition
20 seconds


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