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Exercises

Set 1: 1 round
Small Forward Arm Circles
Effort: Moderate
Small Forward Arm Circles
30 seconds
Rest
Rest
45 seconds
Small Forward Arm Circles
Effort: Moderate
Small Forward Arm Circles
30 seconds
Rest
Rest
45 seconds
Small Forward Arm Circles
Effort: Moderate
Small Forward Arm Circles
30 seconds

Set 2: 1 round
Overhead Press
Weights: Heavy
Overhead Press
10 reps
Rest
Rest
1 minute
Overhead Press
Weights: Heavy
Overhead Press
10 reps
Rest
Rest
1 minute
Overhead Press
Weights: Heavy
Overhead Press
8 reps
Rest
Rest
1 minute
Overhead Press
Weights: Heavy
Overhead Press
8 reps
Rest
Rest
1 minute
Overhead Press
Weights: Heavy
Overhead Press
6 reps

Set 3: 1 round
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
15 reps

Set 4: 1 round
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Rest
Rest
1 minute
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Rest
Rest
1 minute
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
12 reps
Rest
Rest
1 minute
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
12 reps

Set 5: 1 round
Push Presses
Weights: Moderate
Push Presses
12 reps
Rest
Rest
1 minute
Push Presses
Weights: Moderate
Push Presses
12 reps
Rest
Rest
1 minute
Push Presses
Weights: Moderate
Push Presses
12 reps
Rest
Rest
1 minute
Push Presses
Weights: Moderate
Push Presses
12 reps


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