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Description

DB bench (SB) One arm rows (sl)


Exercises

Set 1: 1 round
Chest Openers
Chest Openers
12 reps
High Knee Pulls
High Knee Pulls
30 seconds
Gate Openers
Gate Openers
5 reps
Hamstring Stretches
Hamstring Stretches
30 seconds
Tricep Stretches
Tricep Stretches
1 minute

Set 2: 3 rounds
Medicine Ball Side Step Squats
Medicine Ball Side Step Squats
12 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
12 reps
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
One Arm Dumbbell Row
One Arm Dumbbell Row
12 reps
Sit-Ups
Sit-Ups
30 seconds
Rest
Rest
1 min 30 secs

Set 3: 3 rounds
Prisoner Squats
Prisoner Squats
12 reps
Hip Raises on Ball
Hip Raises on Ball
12 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Leg Lifts
Leg Lifts
30 seconds
Rest
Rest
1 minute


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