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Description

Shoulder/ Upper Arms/ Forearms


Exercises

Set 1: 3 rounds
5 Way Push-Ups
5 Way Push-Ups
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Overhead Press
Weights: Light
Overhead Press
15 reps
Overhead Press
Weights: Moderate
Overhead Press
10 reps
Overhead Press
Weights: Heavy
Overhead Press
8 reps
Overhead Press
Weights: Maximum
Overhead Press
6 reps
Overhead Press
Weights: Maximum
Overhead Press
6 reps

Set 4: 2 rounds
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
1 minute

Set 5: 3 rounds
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
45 seconds
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
45 seconds

Set 6: 3 rounds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
45 seconds

Set 7: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
8 reps
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
6 reps

Set 8: 2 rounds
Barbell Reverse Curl to Press
Weights: Light
Barbell Reverse Curl to Press
1 minute
Rest
Rest
1 minute

Set 9: 1 round
Kneeling Right Arm Rows
Weights: Light
Kneeling Right Arm Rows
15 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
10 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
8 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
6 reps
Kneeling Right Arm Rows
Weights: Maximum
Kneeling Right Arm Rows
6 reps

Set 10: 3 rounds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
1 minute


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