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Exercises

Set 1: 1 round
Chest Openers
Chest Openers
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds

Set 2: 4 rounds
Push-Ups
Push-Ups
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Overhead Press
Overhead Press
30 seconds
Bicep Curls
Bicep Curls
30 seconds
Barbell Bench Press
Barbell Bench Press
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Plank
Plank
30 seconds
Side Plank Dips
Side Plank Dips
30 seconds
Dead Bug Holds
Dead Bug Holds
1 minute
Bent Knee Twists
Bent Knee Twists
30 seconds


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