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Exercises

Set 1: 3 rounds
Cable Lat Pull Down
10 reps

Set 2: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
30 seconds
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
30 seconds
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
30 seconds

Set 3: 1 round
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
30 seconds

Set 5: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
20 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
20 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
20 reps

Set 6: 1 round
Bench Dips
Bench Dips
10 reps
Rest
Rest
10 seconds
Bench Dips
Bench Dips
10 reps
Rest
Rest
10 seconds
Bench Dips
Bench Dips
10 reps
Rest
Rest
30 seconds

Set 7: 1 round
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
10 reps


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