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Description

Multiple multi joint movements coupled with plyo and calisthenics for beginners - moderate level gym goers.


Exercises

Set 1: 3 rounds
Chest Press Machine
Chest Press Machine
15 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 reps

Set 2: 4 rounds
Assisted Pull Up
Assisted Pull Up
15 reps
Rest
Rest
10 seconds
Machine Curl
Machine Curl
15 reps
Leg Raises
Leg Raises
30 reps

Set 3: 1 round
Bench Dips
Bench Dips
25 reps
Rest
Rest
10 seconds
90 Degree Hang
90 Degree Hang
30 seconds
Rest
Rest
10 seconds
Low Pulley Row
Low Pulley Row
15 reps
Rest
Rest
20 seconds
Lunges
Lunges
1 minute


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