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Exercises

Set 1: 1 round
Cycling
Resistance: Moderate
Effort: Vigorous
Cycling
5 minutes

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 5 rounds
Weights: Maximum
Effort: Very Hard
Leg Press Machine
10 reps

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 5 rounds
Weights: Heavy
Effort: Very Hard
Hack Squat
10 reps

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 5 rounds
Weights: Heavy
Effort: Very Hard
Leg Extensions
10 reps

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 5 rounds
Leg Curls
Weights: Heavy
Leg Curls
10 reps

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 5 rounds
Weights: Maximum
Effort: Very Hard
Calf Press
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
1 minute

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

Set 20: 1 round
Rest
Rest
1 minute

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

Set 22: 1 round
Rest
Rest
1 minute

Set 23: 1 round
Stair Stepping
Resistance: Heavy
Effort: Maximum
Stair Stepping
5 minutes

Set 24: 1 round
Rest
Rest
1 minute

Set 25: 1 round
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
10 minutes


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