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Description

Use a 3:1 speed (3 seconds down 1 second up). Load should be challenging whilst maintaining correct technique.


Exercises

Set 1: 1 round
Jogging
Jogging
5 minutes

Set 2: 3 rounds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
12 reps
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
12 reps
Tricep Extensions
Tricep Extensions
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
12 reps
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
12 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds


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