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Exercises

Set 1: 1 round
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
12 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Pull-Ups
Pull-Ups
Reps until failure
Dumbbell Lunges
Weights: Heavy
Dumbbell Lunges
12 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
12 reps
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
90-90 Crunch Taps
90-90 Crunch Taps
15 reps

Set 2: 1 round
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
12 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Pull-Ups
Pull-Ups
Reps until failure
Dumbbell Lunges
Weights: Heavy
Dumbbell Lunges
12 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
12 reps
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
90-90 Crunch Taps
90-90 Crunch Taps
15 reps

Set 3: 1 round
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
12 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Pull-Ups
Pull-Ups
Reps until failure
Dumbbell Lunges
Weights: Heavy
Dumbbell Lunges
12 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
12 reps
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
90-90 Crunch Taps
90-90 Crunch Taps
15 reps


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