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Exercises

Set 1: 1 round
Smith Press 90
Smith Press 90
12 reps
Rest
Rest
45 seconds
Smith Press 110
Smith Press 110
10 reps
Rest
Rest
45 seconds
Smith Press 120
Smith Press 120
8 reps
Rest
Rest
45 seconds
Double Crunches
Double Crunches
25 reps
Rest
Rest
45 seconds

Set 2: 1 round
Cable Lat Pull Down 90
12 reps
Rest
Rest
45 seconds
Cable Lat Pull Down 110
10 reps
Rest
Rest
45 seconds
Cable Lat Pull Down 120
8 reps
Rest
Rest
45 seconds
Cable Lat Pull Down 90
12 reps
Rest
Rest
45 seconds
Ankle Grabbers
Ankle Grabbers
24 reps
Rest
Rest
45 seconds

Set 3: 1 round
Machine Fly 115
Machine Fly 115
12 reps
Rest
Rest
45 seconds
Machine Fly 130
Machine Fly 130
10 reps
Rest
Rest
45 seconds
Machine Fly 145
Machine Fly 145
8 reps
Rest
Rest
45 seconds
Machine Fly 115
Machine Fly 115
12 reps
Rest
Rest
45 seconds
Bent Leg Left
Bent Leg Left
25 reps
Rest
Rest
45 seconds

Set 4: 1 round
Bent-Over Rows 50
Bent-Over Rows 50
12 reps
Rest
Rest
45 seconds
Bent-Over Rows 60
Bent-Over Rows 60
10 reps
Rest
Rest
45 seconds
Bent-Over Rows 70
Bent-Over Rows 70
8 reps
Rest
Rest
45 seconds
Bent-Over Rows 50
Bent-Over Rows 50
12 reps
Rest
Rest
45 seconds
Bent Left Right
Bent Left Right
25 reps
Rest
Rest
45 seconds

Set 5: 1 round
Dumbbell Chest Press 30
Dumbbell Chest Press 30
12 reps
Rest
Rest
45 seconds
Dumbbell Chest Press 35
Dumbbell Chest Press 35
10 reps
Rest
Rest
45 seconds
Dumbbell Chest Press 40
Dumbbell Chest Press 40
8 reps
Rest
Rest
45 seconds
Dumbbell Chest Press 30
Dumbbell Chest Press 30
12 reps
Rest
Rest
45 seconds
Side Plank Dips
Side Plank Dips
25 reps
Rest
Rest
30 seconds
Side Plank Dips
Side Plank Dips
25 reps
Rest
Rest
45 seconds

Set 6: 1 round
Close Grip Lat Pull Down 90
12 reps
Rest
Rest
1 minute
Close Grip Lat Pull Down 110
10 reps
Rest
Rest
1 minute
Close Grip Lat Pull Down 120
8 reps
Rest
Rest
1 minute
Close Grip Lat Pull Down 90
12 reps
Rest
Rest
1 minute
Sit Ups with Reach Ups
Sit Ups with Reach Ups
20 reps
Rest
Rest
1 minute

Set 7: 1 round
Dumbbell Push-Ups
Dumbbell Push-Ups
15 reps
Rest
Rest
45 seconds
Dumbbell Push-Ups
Dumbbell Push-Ups
15 reps
Rest
Rest
45 seconds
Crunchy Frogs
Crunchy Frogs
30 reps

Set 8: 1 round
Ball Back Extensions
Ball Back Extensions
15 reps
Rest
Rest
45 seconds
Ball Back Extensions
Ball Back Extensions
15 reps
Rest
Rest
45 seconds
Cobra
Cobra
45 seconds
Rest
Rest
45 seconds
Cobra
Cobra
45 seconds


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