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Exercises

Set 1: 1 round
Pec Opener
Pec Opener
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
45 seconds
Bicep Stretches
Bicep Stretches
45 seconds

Set 2: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
20 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
20 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
10 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
10 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Maximum
Incline Dumbbell Bench Press
3 reps
Rest
Rest
2 minutes

Set 3: 1 round
Dumbbell Pullover/Fly
Effort: Moderate
Dumbbell Pullover/Fly
20 reps
Rest
Rest
30 seconds
Dumbbell Pullover/Fly
Effort: Vigorous
Dumbbell Pullover/Fly
10 reps
Rest
Rest
30 seconds
Dumbbell Pullover/Fly
Effort: Very Hard
Dumbbell Pullover/Fly
10 reps
Rest
Rest
30 seconds
Dumbbell Pullover/Fly
Effort: Maximum
Dumbbell Pullover/Fly
3 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
45 seconds

Set 5: 1 round
Rest
Rest
1 min 15 secs
Alternating Dumbbell Skullcrusher
Weights: Moderate
Effort: Vigorous
Alternating Dumbbell Skullcrusher
12 reps
Rest
Rest
30 seconds
Alternating Dumbbell Skullcrusher
Weights: Heavy
Effort: Vigorous
Alternating Dumbbell Skullcrusher
8 reps
Rest
Rest
30 seconds
Alternating Dumbbell Skullcrusher
Weights: Maximum
Effort: Vigorous
Alternating Dumbbell Skullcrusher
3 reps
Rest
Rest
2 minutes

Set 6: 1 round
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Rest
Rest
2 minutes

Set 7: 1 round
Moderate Cycling
Moderate Cycling
20 minutes


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