Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.
3 sets, 10-12 reps (left arm, no rest)
3 sets, 10-12 reps (right arm, no rest)
3 sets, 32-40 reps (alternating, 16-20 reps per side, no rest)
3 sets, 10-12 reps (no rest)
3 sets, 10-12 reps (no rest)
3 sets, 1 mins (rest 2 min. )
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