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Exercises

Set 1: 1 round
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
8 minutes

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 5 rounds
Weights: Maximum
Chest Press Machine
10 reps

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 5 rounds
Weights: Heavy
Effort: Very Hard
Mid Rows
10 reps

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 5 rounds
Weights: Heavy
Effort: Very Hard
Underhand Lat Pull Downs
10 reps

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 5 rounds
Weights: Heavy
Effort: Very Hard
Leg Extensions
10 reps

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 5 rounds
Weights: Heavy
Effort: Very Hard
Incline Press Machine
10 reps

Set 12: 1 round
Rest
Rest
1 minute

Set 13: 5 rounds
Weights: Heavy
Effort: Very Hard
Cable Lat Pulldowns
10 reps

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 5 rounds
Weights: Heavy
Effort: Very Hard
Cable Rows
10 reps

Set 16: 1 round
Rest
Rest
1 minute

Set 17: 5 rounds
Leg Curls
Weights: Heavy
Leg Curls
10 reps

Set 18: 1 round
Rest
Rest
1 minute

Set 19: 5 rounds
Leg Press
Weights: Heavy
Leg Press
12 reps

Set 20: 1 round
Rest
Rest
1 minute

Set 21: 5 rounds
Weights: Heavy
Effort: Very Hard
Calf Press
10 reps

Set 22: 1 round
Rest
Rest
1 minute

Set 23: 5 rounds
Weights: Heavy
Tricep Extension Machine
10 reps

Set 24: 1 round
Rest
Rest
1 minute

Set 25: 5 rounds
Weights: Heavy
Curl Machine
10 reps

Set 26: 1 round
Rest
Rest
1 minute

Set 27: 5 rounds
Weights: Heavy
Dip Machine
10 reps

Set 28: 1 round
Rest
Rest
1 minute

Set 29: 5 rounds
Weights: Heavy
Ab Machine
10 reps

Set 30: 1 round
Rest
Rest
1 minute

Set 31: 1 round
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
11 minutes


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