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Description

Ready for the Big Day? Follow this workout till you say "I DO." All you need is 20 minutes and some heavy weights! Lets start the arms with a little leg action


Exercises

Set 1: 1 round
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
12 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
12 reps

Set 2: 1 round
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
10 reps

Set 3: 1 round
Dumbell Back Row
Weights: Maximum
Dumbell Back Row
8 reps
Dumbbell Upright Rows
Weights: Maximum
Dumbbell Upright Rows
8 reps

Set 4: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
12 reps
Lunge to Shoulder Press
Weights: Moderate
Lunge to Shoulder Press
12 reps

Set 5: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
10 reps
Lunge to Shoulder Press
Weights: Heavy
Lunge to Shoulder Press
10 reps

Set 6: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
8 reps
Lunge to Shoulder Press
Weights: Maximum
Lunge to Shoulder Press
8 reps

Set 7: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
12 reps

Set 8: 1 round
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
10 reps
Dumbbell Bench Step Ups
Weights: Heavy
Dumbbell Bench Step Ups
10 reps

Set 9: 1 round
Dumbbell Rear Lateral Raises
Weights: Maximum
Dumbbell Rear Lateral Raises
8 reps
Dumbbell Bench Step Ups
Weights: Maximum
Dumbbell Bench Step Ups
8 reps

Set 10: 1 round
Lateral Lunge with Tricep Extension
Weights: Moderate
Lateral Lunge with Tricep Extension
12 reps
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
12 reps

Set 11: 1 round
Lateral Lunge with Tricep Extension
Weights: Heavy
Lateral Lunge with Tricep Extension
10 reps
Lateral to Front Raises
Weights: Heavy
Lateral to Front Raises
10 reps

Set 12: 1 round
Lateral Lunge with Tricep Extension
Weights: Maximum
Lateral Lunge with Tricep Extension
8 reps
Lateral to Front Raises
Weights: Maximum
Lateral to Front Raises
8 reps

Set 13: 3 rounds
Frog Crunches
Frog Crunches
1 minute
Lotus Crunches
Lotus Crunches
1 minute

Set 14: 1 round
Rest
Rest
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute


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