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Exercises

Set 1: 1 round
Weights: Moderate
Effort: Moderate
Dumbell Curls 40 Lbs
10 reps
Effort: Moderate
Tricep Dip Station
10 reps
Weights: Heavy
Dumbell Fly 70 Lbs
10 reps
Floor Wipers
Floor Wipers
30 reps
Dumbell Bench Press 70 Lbs
10 reps
Triceps Kickbacks 35 Lbs
10 reps
Weights: Heavy
Effort: Moderate
Calf Raise Machine 270 Lbs
10 reps
Chin-Ups
Chin-Ups
10 reps
Plank
Plank
1 min 30 secs

Set 2: 1 round
Weights: Heavy
Effort: Vigorous
Dumbell Curls 45 Lbs
10 reps
Effort: Moderate
Tricep Dip Station
10 reps
Weights: Heavy
Effort: Vigorous
Dumbell Fly 75 Lbs
10 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Weights: Heavy
Effort: Vigorous
Dumbell Bench Press 75 Lbs
10 reps
Weights: Moderate
Effort: Moderate
Triceps Kickbacks 40 Lbs
10 reps
Weights: Heavy
Effort: Moderate
Calf Raise Machine 270 Lbs
10 reps
Chin-Ups
Chin-Ups
10 reps
Plank
Plank
1 min 30 secs

Set 3: 1 round
Weights: Heavy
Effort: Vigorous
Dumbell Curls 50 Lbs
10 reps
Effort: Moderate
Tricep Dip Station
10 reps
Weights: Heavy
Effort: Very Hard
Dumbell Fly 80 Lbs
10 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Weights: Heavy
Effort: Very Hard
Dumbell Bench Press 80 Lbs
10 reps
Weights: Heavy
Effort: Vigorous
Triceps Kickbacks 45 Lbs
10 reps
Calf Raise Machine 270 Lbs
10 reps
Chin-Ups
Chin-Ups
5 reps
Weights: Moderate
Effort: Moderate
Lat Pull Down 160 Lbs
5 reps
Plank
Plank
2 minutes

Set 4: 1 round
Weights: Heavy
Effort: Very Hard
Dumbell Curls 55 Lbs
10 reps
Effort: Moderate
Tricep Dip Station
10 reps
Incline Dumbbell Bench Fly 55 Lbs
10 reps
Long Crunches
Long Crunches
30 reps
Incline Dumbell Bench Press 55lbs
10 reps
Weights: Heavy
Effort: Very Hard
Triceps Kickbacks 50 Lbs
10 reps
Weights: Heavy
Effort: Vigorous
Calf Raise Machine 270 Lbs
10 reps
Weights: Heavy
Effort: Vigorous
Lat Pull Down 165 Lbs
10 reps
Plank
Plank
1 min 30 secs

Set 5: 1 round
High Rep Dumbell Curls 40 Lbs
26 reps
Effort: Moderate
Tricep Dip Station
10 reps
Incline Dumbell Fly 60 Lbs
10 reps
Long Crunches
Long Crunches
30 reps
Incline Dumbbell Press 60 Lbs
10 reps
Occlusion Kick Backs 35 Lbs
25 reps
Weights: Heavy
Effort: Vigorous
Calf Raise Machine 270 Lbs
10 reps
Weights: Heavy
Effort: Vigorous
Lat Pull Down 170 Lbs
10 reps
Plank
Plank
1 min 30 secs


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