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Description

Get ready to blow up your entire upper body and core! #swolemates


Exercises

Set 1: 4 rounds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Transition
Transition
30 seconds

Set 3: 3 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
12 reps
Rest
Rest
15 seconds
Chair Tricep Dips
Chair Tricep Dips
20 reps
Rest
Rest
45 seconds

Set 4: 3 rounds
Chin Ups
Chin Ups
12 reps
Rest
Rest
15 seconds
Diamond Push Ups
Diamond Push Ups
12 reps
Rest
Rest
45 seconds

Set 5: 3 rounds
Hammer Curls
Weights: Heavy
Hammer Curls
12 reps
Rest
Rest
15 seconds
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
12 reps
Rest
Rest
45 seconds

Set 6: 2 rounds
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
12 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
20 seconds
Weights: Heavy
Dumbbell Shrug
15 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
12 reps
Rest
Rest
15 seconds
Split Stance Barbell Shoulder Press
Weights: Heavy
Split Stance Barbell Shoulder Press
12 reps
Rest
Rest
45 seconds

Set 8: 2 rounds
Weights: Heavy
Rope Tricep Push Down
12 reps
Rest
Rest
30 seconds
Dumbbell Hammer Curl to Press
12 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
12 reps
Rest
Rest
30 seconds

Set 9: 2 rounds
Plank
Plank
1 minute
Right Side Plank
Right Side Plank
45 seconds
Left Side Plank
Left Side Plank
45 seconds
Transition
Transition
15 seconds
Bicycle Crunches
Bicycle Crunches
45 reps
Reverse Crunches
Reverse Crunches
20 reps
Rest
Rest
15 seconds
Ball Leg Lifts
Ball Leg Lifts
15 reps
V-Ups
V-Ups
15 reps
Rest
Rest
1 minute

Set 10: 2 rounds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
1 minute
Rest
Rest
30 seconds


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