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Free personalized workout plan
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Shoulder Tap Push-up with Dumbbell Pull Across | 3 sets | 30s | 30s | Use 10-30lbs dumbbell |
2. Hammer Curl to Jumping Split Lunge | 3 sets | 12 reps | 30s | 12 reps each side |
3. Half-Kneeling Single Arm Dumbbell Curl to Press![]() | 3 sets | 12 reps | 30s | 12 reps each side |
4. Pushup Renegade Row with Dumbbell | 3 sets | 12 reps | 30s | 12 reps each side |
5. Dumbbell Bear Crawl | 3 sets | 30s | 30s | with dumbbell |
6. Dumbbell Push-up to Row | 2 sets | 30s | 30s | |
7. Alternating Hammer Curl to Press | 3 sets | 12 reps | 30s | 12 reps each side |
8. Chair Row to Bridge Press | 3 sets | 10 reps | 30s | 10 reps each arm |
9. Dumbbell Jump Squat to Bodyweight Jump Squat | 2 sets | 30s | 30s | |
10. Dumbbell Goblet Squat to Calf raise | 3 sets | 15 reps | 30s |
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