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Exercises

Set 1: 3 rounds
Isometric Bicep Curls
Isometric Bicep Curls
12 reps
Bench Skull Crusher
Bench Skull Crusher
12 reps
Rest
Rest
30 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Alternating Side Crunches
Alternating Side Crunches
Reps until failure
Rest
Rest
30 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Alternating Hammer Curls
Alternating Hammer Curls
12 reps
Bench Skull Crusher
Bench Skull Crusher
12 reps
Rest
Rest
30 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Bent Arm Lateral Shoulder Raise
10 reps
Ball Leg Lifts
Ball Leg Lifts
Reps until failure
Rest
Rest
30 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 3 rounds
Zoffman Curls
10 reps
Overhead Single Arm Tricep Extension
12 reps
Rest
Rest
30 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Side Plank Dips
Side Plank Dips
10 reps
Rest
Rest
30 seconds


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