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Description

Attacking upper and lower body


Exercises

Set 1: 3 rounds
Cable Lat Pull Down
12 reps
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
10 reps
Dumbbell Lunges
Dumbbell Lunges
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Stability Ball Incline Press
Stability Ball Incline Press
12 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
30 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Barbell Glute Bridge
Barbell Glute Bridge
12 reps
Barbell Deadlifts
Barbell Deadlifts
12 reps

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 3 rounds
Dumbbell Fly
Dumbbell Fly
12 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
30 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 3 rounds
High Glute Kickbacks
High Glute Kickbacks
12 reps
Bulgarian Split Squats
Bulgarian Split Squats
10 reps
Rest
Rest
30 seconds


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