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Exercises

Set 1: 1 round
Elliptical
Resistance: Moderate
Effort: Vigorous
Elliptical
8 minutes

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 5 rounds
Weights: Heavy
Effort: Very Hard
Mid Rows
10 reps

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 5 rounds
Weights: Heavy
Effort: Very Hard
Underhand Lat Pull Downs
10 reps

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 5 rounds
Weights: Heavy
Chest Press Machine
10 reps

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 5 rounds
Weights: Heavy
Effort: Very Hard
Incline Press Machine
10 reps

Set 10: 1 round
Rest
Rest
45 seconds

Set 11: 5 rounds
Weights: Maximum
Effort: Very Hard
Cable Lat Pulldowns
10 reps

Set 12: 1 round
Rest
Rest
1 minute

Set 13: 5 rounds
Weights: Heavy
Effort: Very Hard
Tricep Extension Machine
10 reps

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 5 rounds
Weights: Maximum
Effort: Very Hard
Dip Machine
10 reps

Set 16: 1 round
Rest
Rest
1 minute

Set 17: 5 rounds
Weights: Maximum
Effort: Very Hard
Curl Machine
20 reps

Set 18: 1 round
Rest
Rest
45 seconds

Set 19: 5 rounds
Weights: Maximum
Effort: Very Hard
Torso Twist Machine
10 reps

Set 20: 1 round
Rest
Rest
45 seconds

Set 21: 5 rounds
Weights: Maximum
Effort: Very Hard
Ab Machine
15 reps

Set 22: 1 round
Rest
Rest
45 seconds

Set 23: 1 round
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
15 minutes

Set 24: 1 round
Rest
Rest
45 seconds


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