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Description

Warmup, 4 sets x3 times of three dumbbell exercises then 2 sets x2 of barbell exercises and 1 set x2 of kettlebell burnout.


Exercises

Set 1: 1 round
Big Reverse Arm Circles
Big Reverse Arm Circles
25 seconds
Big Forward Arm Circles
Big Forward Arm Circles
25 seconds
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
45 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Dynamic Lunges
Dynamic Lunges
1 minute
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
1 minute
Cross Knees to Elbows
Effort: Moderate
Cross Knees to Elbows
1 minute

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 3 rounds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Transition
Transition
5 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Rest
Rest
10 seconds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
20 reps
Rest
Rest
10 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
15 reps
Rest
Rest
25 seconds

Set 4: 3 rounds
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
12 reps
Rest
Rest
10 seconds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
15 reps
Rest
Rest
10 seconds
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
10 reps
Rest
Rest
25 seconds

Set 5: 3 rounds
Zottman Curls
Weights: Moderate
Zottman Curls
13 reps
Rest
Rest
10 seconds
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
20 reps
Rest
Rest
10 seconds
Dumbbell Hammer Curl to Press
Weights: Moderate
Dumbbell Hammer Curl to Press
10 reps
Rest
Rest
25 seconds

Set 6: 3 rounds
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Rest
Rest
15 seconds
Hanging L Raises
Hanging L Raises
12 reps
Rest
Rest
15 seconds
Lunge to Shoulder Press
Weights: Moderate
Lunge to Shoulder Press
12 reps
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
1 min 30 secs

Set 8: 2 rounds
Barbell Shoulder Press
Barbell Shoulder Press
12 reps
Rest
Rest
15 seconds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
20 reps
Rest
Rest
20 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
12 reps
Rest
Rest
30 seconds

Set 9: 2 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
12 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
15 seconds
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
12 reps
Rest
Rest
30 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 2 rounds
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
1 minute
Rest
Rest
15 seconds
Kettlebell Squat to Upright Row
Weights: Moderate
Kettlebell Squat to Upright Row
15 reps
Rest
Rest
15 seconds
Kettlebell Strict Press
Weights: Moderate
Kettlebell Strict Press
30 reps
Rest
Rest
15 seconds
Right Arm Kettlebell Swings
Right Arm Kettlebell Swings
45 seconds
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm Kettlebell Swings
45 seconds
Rest
Rest
30 seconds


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