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Description

3 Weeks consecutively. Include Your Favorite Form Of HIIT Cardio For Up To 30 minutes


Exercises

Set 1: 1 round
Cobra
Cobra
30 seconds
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
8 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Bird Dog
Bird Dog
8 reps
Walking Toe Touch
Walking Toe Touch
6 reps
Butt Kickers
Butt Kickers
20 seconds

Set 2: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
20 reps
Seated Cable Rows
Seated Cable Rows
20 reps
Bench Dips
Bench Dips
20 reps
Chin-Ups
Chin-Ups
20 reps
Overhead Press
Overhead Press
20 reps
Barbell Bicep Curls
Barbell Bicep Curls
20 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
20 reps
Hanging L Raises
Hanging L Raises
Reps until failure
Hanging Knee Raises
Hanging Knee Raises
Reps until failure
Back Extension on Ball
Back Extension on Ball
20 reps
Rest
Rest
30 seconds

Set 4: 1 round
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
Bicep Stretches
Bicep Stretches
1 minute


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