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Trainer Notes

For this workout you will complete each exercise in order for four sets. To complete at Perfect Max you will to do as many reps as you can with perfect form. Follow reps counts listed by the exercise below. You will increase weight on each set except that last one.

4 SETS

HIGH ROPE PULL: 15, 12, 10, 10 reps
ALTERNATING DUMBBELL CHEST PRESS ON BALL: 15, 12, 10, 10 reps
DUMBBELL PULLOVER ON BALL: 15, 12, 10, 10 reps
BEHIND THE NECK SHOULDER PRESS: 15, 12, 10, 10 reps
ASSISTED CHIN-UPS: PERFECT MAX
HAMMER CURLS: 10, 10, 8, 8 each
ARNOLD PRESS: 10, 10, 8, 8 each
SINGLE ARM PREACHER CURLS: 10, 10, 8, 8 each
DUMBBELL OVERHEAD TRICEP EXTENSION: 10, 10, 8, 8 each
WALKING LUNGES: 10, 10, 8, 8 each

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