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Exercises

Set 1: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
12 reps
Effort: Vigorous
Seated Lateral Arm Raises
12 reps

Set 2: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
12 reps
Seated Lateral Arm Raises
12 reps

Set 3: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
12 reps
Seated Lateral Arm Raises
12 reps

Set 4: 1 round
Reverse Machine Chest Fly
12 reps
Dumbbell Front Raises
Dumbbell Front Raises
12 reps

Set 5: 1 round
Reverse Machine Chest Fly
12 reps
Dumbbell Front Raises
Dumbbell Front Raises
12 reps

Set 6: 1 round
Reverse Machine Chest Fly
12 reps
Dumbbell Front Raises
Dumbbell Front Raises
12 reps

Set 7: 1 round
Burpees
Effort: Vigorous
Burpees
10 reps
High Knees
High Knees
30 seconds
Leg Raises
Leg Raises
15 reps
Supermans
Supermans
1 minute
Squats
Squats
15 reps
Alternating Side Planks
Alternating Side Planks
1 minute


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