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Exercises

Set 1: 1 round
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Transition
Transition
45 seconds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Transition
Transition
45 seconds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Lunge to Shoulder Press
Weights: Moderate
Lunge to Shoulder Press
10 reps
Transition
Transition
45 seconds
Lunge to Shoulder Press
Weights: Moderate
Lunge to Shoulder Press
10 reps
Transition
Transition
45 seconds
Lunge to Shoulder Press
Weights: Moderate
Lunge to Shoulder Press
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
10 reps
Transition
Transition
30 seconds
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
10 reps
Transition
Transition
30 seconds
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
10 reps
Transition
Transition
30 seconds
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
10 reps
Rest
Rest
1 minute

Set 4: 1 round
Right Side Ball Raises
Right Side Ball Raises
12 reps
Transition
Transition
30 seconds
Right Side Ball Raises
Right Side Ball Raises
12 reps
Transition
Transition
30 seconds
Right Side Ball Raises
Right Side Ball Raises
12 reps
Transition
Transition
30 seconds
Right Side Ball Raises
Right Side Ball Raises
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Transition
Transition
30 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Transition
Transition
30 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Transition
Transition
30 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Cycling
Resistance: Moderate
Effort: Vigorous
Cycling
15 minutes


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