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Exercises

Set 1: 2 rounds
Close grip push ups
15 reps
Weights: Moderate
Effort: Moderate
Plate Curls
15 reps
Crunches
Crunches
15 reps
Cable Tricep Push Down
15 reps
Cable Curl
15 reps
Rope crunch
15 reps
Tricep Extension
15 reps
Cable preacher Curl
15 reps
Jack Knife
Jack Knife
15 reps

Set 2: 1 round
Weighted Dips Strip set
Reps until failure
Weighted Dips Strip set
Reps until failure
Weighted Dips Strip set
Reps until failure
Barbell Bicep Curls
Barbell Bicep Curls
6 reps
Barbell Bicep Curls
Barbell Bicep Curls
6 reps
Barbell Bicep Curls
Barbell Bicep Curls
6 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
20 reps
Close Grip Bench press
6 reps
Close Grip Bench press
6 reps
Close Grip Bench press
6 reps
Bicep Curls
Weights: Maximum
Bicep Curls
6 reps
Bicep Curls
Weights: Maximum
Bicep Curls
6 reps
Bicep Curls
Weights: Maximum
Bicep Curls
6 reps
Wood Choppers
8 reps
Bench Skull Crusher
Bench Skull Crusher
12 reps
Weights: Maximum
Effort: Maximum
Preacher Curl
6 reps
Hanging L Raises
Hanging L Raises
Reps until failure
Rest
Rest
4 minutes

Set 3: 1 round
Weignted close grip incline push ups strip set
Reps until failure
Weignted close grip incline push ups strip set
Reps until failure
Weignted close grip incline push ups strip set
Reps until failure
Arnold Curl
10 reps
Ball Ab Rolls
Ball Ab Rolls
12 reps
V Bar tricep push downs
5 reps
V Bar tricep push downs
5 reps
V Bar tricep push downs
5 reps
V Bar tricep push downs
5 reps
Cable Bicep Curl
Reps until failure
Machine Combo Crunch
15 reps
Dumbell Kick backs
15 reps
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
12 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
12 reps
Floor Wipers
Floor Wipers
12 reps
Rest
Rest
2 minutes

Set 4: 1 round
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Cable Curl
15 reps
Machine Combo Crunch
15 reps
Tricep Push Downs
15 reps
Cable Preacher Curl
15 reps
Hanging Knee Raises
Hanging Knee Raises
15 reps
Treadmill Running
Incline: Light
Effort: Light
Treadmill Running
10 minutes
Lengthening Stretches
5 minutes


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