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Exercises

Set 1: 2 rounds
Alternating Dumbbell Bench Press
Weights: Moderate
Alternating Dumbbell Bench Press
50 seconds
Rest
Rest
15 seconds
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
50 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Alternating Overhead Press
Weights: Moderate
Alternating Overhead Press
45 seconds
Rest
Rest
15 seconds
Alternating Pullovers on Ball
Weights: Moderate
Alternating Pullovers on Ball
45 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
50 seconds
Rest
Rest
15 seconds
Alternating Bench Skull Crusher
Weights: Moderate
Alternating Bench Skull Crusher
50 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
45 seconds
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Push-Ups
Push-Ups
Reps until failure
Prone Cobra
Prone Cobra
Reps until failure
Bench Dips
Bench Dips
Reps until failure
Big Forward Arm Circles
Big Forward Arm Circles
Reps until failure


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