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Description

Focusing on building chest, back & shoulders lean muscle.


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Light
Cardio Warm Up
5 minutes
Inchworm Push-Ups
Inchworm Push-Ups
12 reps

Set 2: 3 rounds
Weights: Moderate
Cable Lat Pull Down
15 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Pec Deck Machine
Effort: Vigorous
Pec Deck Machine
15 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Pull-over on a Ball
Weights: Moderate
Dumbbell Pull-over on a Ball
15 reps
Rest
Rest
30 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
12 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Elbows to Hands Plank
Elbows to Hands Plank
15 reps
Rest
Rest
35 seconds

Set 6: 1 round
Max Biking
Resistance: Moderate
Effort: Maximum
Max Biking
10 minutes
Rest
Rest
30 seconds

Set 7: 1 round
Treadmill Walk
Effort: Light
Treadmill Walk
5 minutes

Workout Discussion

04 Aug
@Tara B - :-)
01 Aug
Thanks Kalpesh J
24 Jul
If you have a day that didn't go your way, then you know that tomorrow is a precious gift and a new chance to try again because you believe in yourself as your are unstoppable as Life is beautiful, meaningful, fun, and fulfilling. Well done Tara.
23 Jul
Yes Malta is very nice with alot of history but ita very hot here and hotter tomorrow. I didn't know was winter time there now.
23 Jul
From the pictures I've seen Malta is so beautiful 😻 haha yeah its winter in Australia i think its only going to be 16°c
23 Jul
I am from the U.S. but i live in Malta. And its cold there wow.
23 Jul
Bloody beautiful as always ☺ a bit cold today. What country are from mate?
23 Jul
How's Australia
23 Jul
Hey David! ☺
23 Jul
Hey Tara

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