biceps back abs triceps shoulders

Back And Biceps

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Warm Up - Repeat 3 times
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Plank Open & Closed

45 seconds
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Plank Side To Side

45 seconds
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Plank Up & Down

45 seconds
Round 1 - Repeat 3 times
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Muscle Up

8 reps
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Chin Ups (Wide + Shoulder + Close Grip + Hold)

10 reps each
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L Sit Pull Ups

15 reps
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Inverted Row Chin Ups

12 reps
Round 2 - Repeat 3 times
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Front Lever Raises

12 reps
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Rows Single Arm Dumbbell

15 reps each
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Curls Dumbbell

15 reps
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Hammer Curls Dumbbell

15 reps