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Exercises

Set 1: 1 round
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
20 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
5 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
5 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
5 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
5 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
5 reps

Set 2: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
20 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
5 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
5 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
5 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
5 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
5 reps

Set 3: 1 round
Weights: Moderate
Bent Arm Lateral Shoulder Raise
20 reps
Weights: Heavy
Bent Arm Lateral Shoulder Raise
5 reps
Weights: Heavy
Bent Arm Lateral Shoulder Raise
5 reps
Weights: Heavy
Bent Arm Lateral Shoulder Raise
5 reps
Weights: Heavy
Bent Arm Lateral Shoulder Raise
5 reps
Weights: Heavy
Bent Arm Lateral Shoulder Raise
5 reps

Set 4: 1 round
Leg Raises
Leg Raises
20 reps
Leg Raises
Leg Raises
5 reps
Leg Raises
Leg Raises
5 reps
Leg Raises
Leg Raises
5 reps
Leg Raises
Leg Raises
5 reps
Leg Raises
Leg Raises
5 reps


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