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Exercises

Set 1: 1 round
PUSH UPS ! ! !
Effort: Moderate
PUSH UPS ! ! !
12 reps
Rest
Rest
30 seconds
PUSH UPS ! ! !
Effort: Moderate
PUSH UPS ! ! !
10 reps
Rest
Rest
30 seconds
PUSH UPS ! ! !
Effort: Moderate
PUSH UPS ! ! !
8 reps
Rest
Rest
45 seconds

Set 2: 1 round
PULL UPS ! ! !
Effort: Very Hard
PULL UPS ! ! !
12 reps
Rest
Rest
30 seconds
PULL UPS ! ! !
Effort: Very Hard
PULL UPS ! ! !
12 reps
Rest
Rest
30 seconds
PULL UPS ! ! !
Effort: Very Hard
PULL UPS ! ! !
12 reps
Rest
Rest
45 seconds

Set 3: 1 round
FLAT BENCH PRESS ! ! !
Effort: Vigorous
FLAT BENCH PRESS ! ! !
12 reps
Rest
Rest
30 seconds
FLAT BENCH PRESS ! ! !
Effort: Vigorous
FLAT BENCH PRESS ! ! !
12 reps
Rest
Rest
30 seconds
FLAT BENCH PRESS ! ! !
Effort: Vigorous
FLAT BENCH PRESS ! ! !
12 reps
Rest
Rest
45 seconds

Set 4: 1 round
INCLINE DUMBBELL PRESS ! ! !
Effort: Vigorous
INCLINE DUMBBELL PRESS ! ! !
12 reps
Rest
Rest
30 seconds
INCLINE DUMBBELL PRESS ! ! !
Effort: Vigorous
INCLINE DUMBBELL PRESS ! ! !
10 reps
Rest
Rest
30 seconds
INCLINE DUMBBELL PRESS ! ! !
Effort: Vigorous
INCLINE DUMBBELL PRESS ! ! !
8 reps
Rest
Rest
45 seconds

Set 5: 1 round
DECLINE PRESS ! ! !
Effort: Vigorous
DECLINE PRESS ! ! !
12 reps
Rest
Rest
30 seconds
DECLINE PRESS ! ! !
Effort: Vigorous
DECLINE PRESS ! ! !
10 reps
Rest
Rest
30 seconds
DECLINE PRESS ! ! !
Effort: Vigorous
DECLINE PRESS ! ! !
8 reps
Rest
Rest
45 seconds

Set 6: 1 round
INCLINE BENCH DUMBBELL FLY ! ! !
Effort: Vigorous
INCLINE BENCH DUMBBELL FLY ! ! !
12 reps
Rest
Rest
30 seconds
INCLINE BENCH DUMBBELL FLY ! ! !
Effort: Vigorous
INCLINE BENCH DUMBBELL FLY ! ! !
10 reps
Rest
Rest
30 seconds
INCLINE BENCH DUMBBELL FLY ! ! !
Effort: Vigorous
INCLINE BENCH DUMBBELL FLY ! ! !
8 reps
Rest
Rest
45 seconds

Set 7: 1 round
CHEST DIPS ! ! !
Effort: Very Hard
CHEST DIPS ! ! !
12 reps
Rest
Rest
30 seconds
CHEST DIPS ! ! !
Effort: Very Hard
CHEST DIPS ! ! !
10 reps
Rest
Rest
30 seconds
CHEST DIPS ! ! !
Effort: Very Hard
CHEST DIPS ! ! !
8 reps
Rest
Rest
45 seconds

Set 8: 1 round
DUMBBELL BENT ARM PULLOVER THE ! ! !
Effort: Vigorous
DUMBBELL BENT ARM PULLOVER THE ! ! !
12 reps
Rest
Rest
30 seconds
DUMBBELL BENT ARM PULLOVER THE ! ! !
Effort: Vigorous
DUMBBELL BENT ARM PULLOVER THE ! ! !
10 reps
Rest
Rest
30 seconds
DUMBBELL BENT ARM PULLOVER THE ! ! !
Effort: Vigorous
DUMBBELL BENT ARM PULLOVER THE ! ! !
8 reps
Rest
Rest
45 seconds


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