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Exercises

Set 1: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
8 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
6 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
Reps until failure
Rest
Rest
45 seconds

Set 2: 1 round
Close-Grip Bench Press
Effort: Vigorous
Close-Grip Bench Press
10 reps
Rest
Rest
30 seconds
Close-Grip Bench Press
Effort: Vigorous
Close-Grip Bench Press
8 reps
Rest
Rest
30 seconds
Close-Grip Bench Press
Effort: Vigorous
Close-Grip Bench Press
6 reps
Rest
Rest
30 seconds
Close-Grip Bench Press
Effort: Vigorous
Close-Grip Bench Press
Reps until failure
Rest
Rest
45 seconds

Set 3: 1 round
Alternating Hamer Curls
Alternating Hamer Curls
10 reps
Rest
Rest
30 seconds
Alternating Hamer Curls
Alternating Hamer Curls
8 reps
Rest
Rest
30 seconds
Alternating Hamer Curls
Alternating Hamer Curls
6 reps
Rest
Rest
30 seconds
Alternating Hamer Curls
Alternating Hamer Curls
Reps until failure
Rest
Rest
45 seconds

Set 4: 1 round
Lying Triceps Extensions
Effort: Vigorous
Lying Triceps Extensions
10 reps
Rest
Rest
30 seconds
Lying Triceps Extensions
Effort: Vigorous
Lying Triceps Extensions
8 reps
Rest
Rest
30 seconds
Lying Triceps Extensions
Effort: Vigorous
Lying Triceps Extensions
6 reps
Rest
Rest
30 seconds
Lying Triceps Extensions
Effort: Vigorous
Lying Triceps Extensions
Reps until failure
Rest
Rest
45 seconds

Set 5: 1 round
Lying Cable Curl
Effort: Vigorous
Lying Cable Curl
10 reps
Rest
Rest
30 seconds
Lying Cable Curl
Effort: Vigorous
Lying Cable Curl
8 reps
Rest
Rest
30 seconds
Lying Cable Curl
Effort: Vigorous
Lying Cable Curl
6 reps
Rest
Rest
30 seconds
Lying Cable Curl
Effort: Vigorous
Lying Cable Curl
Reps until failure
Rest
Rest
45 seconds

Set 6: 1 round
Triceps Pushdown
Effort: Vigorous
Triceps Pushdown
10 reps
Rest
Rest
30 seconds
Triceps Pushdown
Effort: Vigorous
Triceps Pushdown
8 reps
Rest
Rest
30 seconds
Triceps Pushdown
Effort: Vigorous
Triceps Pushdown
6 reps
Rest
Rest
30 seconds
Triceps Pushdown
Effort: Vigorous
Triceps Pushdown
Reps until failure
Rest
Rest
45 seconds


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