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Exercises

Set 1: 2 rounds
Weights: Light
Dumbbell Upright Row to Shoulder Press
20 reps
Effort: Light
Dumbell Snatch
20 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
20 reps
Weights: Light
Rotational Shoulder Press
20 reps
Rest
Rest
30 seconds

Set 2: 4 rounds
Dumbbell Push Press
Dumbbell Push Press
12 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Smith Machine Shoulder Press
Smith Machine Shoulder Press
15 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps
Rest
Rest
30 seconds

Set 5: 4 rounds
Dumbbell Reverse Fly
Dumbbell Reverse Fly
20 reps
Rest
Rest
30 seconds

Set 6: 4 rounds
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rotational Shoulder Press
20 reps
Rest
Rest
30 seconds

Set 7: 4 rounds
Hanging Knee Raises
Hanging Knee Raises
15 reps
Cable Crunch
Cable Crunch
30 reps
Rest
Rest
30 seconds


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