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Exercises

Set 1: 3 rounds
Leg Press
Weights: Maximum
Leg Press
Reps until failure
Weights: Maximum
calf press on leg press
Reps until failure
Rest
Rest
1 minute

Set 2: 3 rounds
Leg Curls
Weights: Maximum
Leg Curls
Reps until failure
Rest
Rest
1 minute

Set 3: 1 round
Weights: Maximum
Effort: Maximum
leg estension
Reps until failure
Rest
Rest
1 minute

Set 4: 3 rounds
Barbell Shoulder Press
Barbell Shoulder Press
Reps until failure
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
Reps until failure
Rest
Rest
1 minute

Set 6: 3 rounds
Overhead Press
Weights: Maximum
Overhead Press
Reps until failure
Rest
Rest
1 minute

Set 7: 3 rounds
Barbell Shrugs
Weights: Maximum
Barbell Shrugs
Reps until failure
Rest
Rest
1 minute

Set 8: 3 rounds
Dumbbell Upright Rows
Weights: Maximum
Dumbbell Upright Rows
Reps until failure
Rest
Rest
1 minute

Set 9: 1 round
Treadmill Running
Effort: Maximum
Treadmill Running
20 minutes
Rest
Rest
2 minutes
Effort: Maximum
StairMaster
15 minutes
Rest
Rest
2 minutes
Elliptical
Effort: Maximum
Elliptical
20 minutes


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