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Exercises

Set 1: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
25 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
25 reps
90-90 Crunches
90-90 Crunches
30 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
25 reps
Crunches
Crunches
30 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
25 reps
Leg Raises
Leg Raises
30 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
25 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Shoulder Press
Barbell Shoulder Press
20 reps
Sit-Ups
Sit-Ups
30 reps
Barbell Shoulder Press
Barbell Shoulder Press
15 reps
Sit-Ups
Sit-Ups
30 reps
Barbell Shoulder Press
Barbell Shoulder Press
12 reps
Sit-Ups
Sit-Ups
30 reps
Barbell Shoulder Press
Barbell Shoulder Press
10 reps
Sit-Ups
Sit-Ups
30 reps
Barbell Shoulder Press
Barbell Shoulder Press
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
20 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
20 reps
Crunches
Crunches
30 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
20 reps
Leg Raises
Leg Raises
30 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
20 reps
90-90 Crunches
90-90 Crunches
30 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Weights: Light
Dumbbell Upright Row to Shoulder Press
20 reps
90-90 Crunches
90-90 Crunches
30 reps
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
15 reps
Crunches
Crunches
30 reps
Weights: Heavy
Dumbbell Upright Row to Shoulder Press
12 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Weights: Heavy
Dumbbell Upright Row to Shoulder Press
12 reps
Leg Raises
Leg Raises
30 reps
Weights: Heavy
Dumbbell Upright Row to Shoulder Press
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 reps
Dumbbell Right Side Bends
Weights: Heavy
Dumbbell Right Side Bends
30 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 reps
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 reps
Dumbbell Right Side Bends
Weights: Heavy
Dumbbell Right Side Bends
30 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 reps
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 reps


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