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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
18 reps
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
20 reps
Barbell Shoulder Press
Barbell Shoulder Press
45 seconds
Palms Down Wrist Curl Over A Bench
12 reps
Rest
Rest
35 seconds
Plank
Plank
1 min 10 secs
Rest
Rest
30 seconds
Close Grip Lat Pull Down
15 reps
Barbell Squats
Weights: Light
Barbell Squats
15 reps
Ball Butt Lifts
Ball Butt Lifts
15 reps
Rest
Rest
1 minute
Crunches
Crunches
40 reps
Reverse Crunches
Reverse Crunches
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Push-Ups
Push-Ups
23 reps
Rest
Rest
45 seconds
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
25 reps
Barbell Shoulder Press
Barbell Shoulder Press
50 seconds
Palms Down Wrist Curl Over A Bench
15 reps
Rest
Rest
50 seconds
Plank
Plank
1 min 25 secs
Rest
Rest
50 seconds
Close Grip Lat Pull Down
15 reps
Barbell Squats
Barbell Squats
20 reps
Ball Butt Lifts
Ball Butt Lifts
15 reps
Rest
Rest
1 minute
Crunches
Crunches
50 reps
Reverse Crunches
Reverse Crunches
12 reps
Rest
Rest
1 min 10 secs

Set 3: 1 round
Push-Ups
Push-Ups
28 reps
Rest
Rest
1 min 10 secs
Alternating Bicep Curls
Alternating Bicep Curls
30 reps
Barbell Shoulder Press
Barbell Shoulder Press
55 seconds
Palms Down Wrist Curl Over A Bench
18 reps
Rest
Rest
1 minute
Plank
Plank
1 min 40 secs
Rest
Rest
1 min 10 secs
Close Grip Lat Pull Down
18 reps
Barbell Squats
Barbell Squats
25 reps
Ball Butt Lifts
Ball Butt Lifts
18 reps
Rest
Rest
1 minute
Crunches
Crunches
70 reps
Reverse Crunches
Reverse Crunches
15 reps
Rest
Rest
1 minute


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