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Exercises

Set 1: 3 rounds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
12 reps
Transition
Transition
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Transition
Transition
15 seconds
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
10 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
10 reps
Transition
Transition
15 seconds
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 4: 2 rounds
Push-Ups
Push-Ups
Reps until failure
Transition
Transition
15 seconds
Chair Tricep Dips
Chair Tricep Dips
Reps until failure
Transition
Transition
15 seconds
Hammer Curls
Weights: Heavy
Hammer Curls
Reps until failure
Transition
Transition
15 seconds
Overhead Press
Overhead Press
Reps until failure
Transition
Transition
15 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
Reps until failure


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