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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Arm Standing Dumbbell Shoulder Press | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | Hold dumbbells arm up in the air while partner is doing their reps. Perform on both sides |
2. Two Arm Standing Dumbbell Extension | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | Hold arms in extended position while partner is performing their resp |
3. Standing Dumbbell Biceps Curl | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | Hold dumbells up (arms parallel to the ground) while your partner is performing their reps |
4. Bent Over Barbell Row | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | |
5. Push-up | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | |
6. Floor Crunch (legs on bench)![]() | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | Hold crunch position while your partner is performing their reps |
7. Dumbbell Lunges![]() | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | Perform both sides. Hold lunge position while partner is performing their reps |
8. Wide-Stance Barbell Squat | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | |
9. Standing Calf Raises | 10 sets | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps | 60s | Perform both sides. Hold in flexed position while partner is performing their reps |
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