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Exercises

Set 1: 5 rounds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
1 rep
Push-Ups
Push-Ups
Reps until failure

Set 2: 4 rounds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
Reps until failure
Weights: Heavy
Seated Cable Row
6 reps

Set 3: 4 rounds
Dumbbell Bench Press
Weights: Light
Dumbbell Bench Press
20 reps
Weights: Light
Seated Cable Row
20 reps

Set 4: 4 rounds
Pullovers on Ball
Weights: Light
Pullovers on Ball
20 reps
Elevated Chest Dips
Reps until failure

Set 5: 4 rounds
Flutter Kicks
Effort: Vigorous
Flutter Kicks
30 seconds
Hanging Knee Raises
Hanging Knee Raises
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
In and Outs
In and Outs
30 seconds
Leg Raises
Leg Raises
30 seconds

Set 6: 1 round
Chest Openers
Chest Openers
1 minute
90 Lat Stretch
90 Lat Stretch
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute
Left Quad Stretch
Left Quad Stretch
1 minute
Right Quad Stretch
Right Quad Stretch
1 minute


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