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Description

Targets Biceps, Triceps, Forearms & Chest. Work this routine into your workouts every third day to improve your mind, body and soul.


Exercises

Set 1: 1 round
Elliptical Bike
Elliptical Bike
2 minutes
Push-Ups
Push-Ups
25 reps
Rest
Rest
45 seconds
Push-Ups
Push-Ups
20 reps
Bench Dips
Bench Dips
20 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
20 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
20 reps
Bench Dips
Bench Dips
20 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
20 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
20 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
2 minutes
Push-Ups
Push-Ups
25 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
20 reps
Bench Dips
Bench Dips
20 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
20 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Push-Ups
Push-Ups
20 reps
Bench Dips
Bench Dips
20 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
20 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
20 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
20 reps
Elliptical Bike
Effort: Moderate
Elliptical Bike
3 minutes


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