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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
20 reps
Transition
Transition
5 seconds
Barbell Bench Press
Barbell Bench Press
10 reps
Transition
Transition
5 seconds
Barbell Bench Press
Barbell Bench Press
10 reps
Transition
Transition
5 seconds
Barbell Bench Press
Barbell Bench Press
10 reps
Transition
Transition
5 seconds
Cable Tricep Push Down
20 reps
Transition
Transition
5 seconds
Cable Tricep Push Down
25 reps
Transition
Transition
5 seconds
Cable Tricep Push Down
30 reps
Transition
Transition
5 seconds
Tricep Extensions
Tricep Extensions
10 reps
Transition
Transition
5 seconds
Tricep Extensions
Tricep Extensions
15 reps
Transition
Transition
5 seconds
Tricep Extensions
Tricep Extensions
20 reps
Transition
Transition
5 seconds
Rest
Rest
45 seconds

Set 2: 1 round
Push-Ups
Push-Ups
15 reps
Transition
Transition
5 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
15 reps
Transition
Transition
5 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
15 reps
Transition
Transition
5 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
15 reps
Transition
Transition
5 seconds
Barbell Incline Bench Press
8 reps
Transition
Transition
5 seconds
Barbell Incline Bench Press
8 reps
Transition
Transition
5 seconds
Barbell Incline Bench Press
8 reps
Transition
Transition
5 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Push-Ups
Push-Ups
10 seconds
Transition
Transition
5 seconds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Transition
Transition
5 seconds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Transition
Transition
5 seconds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Transition
Transition
5 seconds
Rest
Rest
45 seconds

Set 4: 1 round
Bench Dips
Bench Dips
Reps until failure
Transition
Transition
5 seconds
Dumbbell Bench Press
Dumbbell Bench Press
Reps until failure
Transition
Transition
5 seconds
Push-Ups
Push-Ups
Reps until failure
Transition
Transition
5 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Transition
Transition
5 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Transition
Transition
5 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Transition
Transition
5 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Transition
Transition
5 seconds
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds


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