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Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
5 minutes

Set 2: 3 rounds
Isometric Bicep Curls
Weights: Maximum
Isometric Bicep Curls
12 reps
Dumbbell Squats
Weights: Heavy
Dumbbell Squats
1 minute

Set 3: 3 rounds
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
12 reps
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
12 reps

Set 4: 3 rounds
Bench Dips
Bench Dips
Reps until failure
Explosive Mountain Climbers
Effort: Maximum
Explosive Mountain Climbers
1 minute

Set 5: 1 round
Bench Dumbbell Tricep Pull Overs
Weights: Maximum
Bench Dumbbell Tricep Pull Overs
12 reps

Set 6: 3 rounds
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Bodyweight Tricep Extension
Bodyweight Tricep Extension
1 minute

Set 7: 3 rounds
Man Makers
Weights: Heavy
Effort: Very Hard
Man Makers
12 reps

Set 8: 3 rounds
Chin-Ups
Chin-Ups
12 reps
Triceps Dip
Effort: Maximum
Triceps Dip
12 reps

Set 9: 3 rounds
Cable Curls
Effort: Very Hard
Cable Curls
12 reps
Leg Raises To Bar
Leg Raises To Bar
1 minute


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