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Lunge · Shoulder Press (Seated) · Row (Bent-Over) · Plank

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Workout Breakdown

Lunge - Dumbbell

1 set × 3×10 reps

Shoulder Press (Seated) - Dumbbell

1 set × 3×10 reps

Row (Bent-Over) - Dumbbell

1 set × 3×10 reps

Plank

1 set × 3×60 reps

Curl

1 set × 2×null reps