Exercise 1: Seated Dumbbell Press

Sets: 3

Reps: 6-10 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set

Exercise 2: Bent Over Lateral Raises

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 1-2 minutes of rest between each set

Exercise 3: Barbell Upright Rows

Sets: 3

Reps: 8-10 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set

Exercise 4: Dumbbell Side laterals (drop set)

Sets: 2

Reps: 8 (After completing 8 reps, immediately drop the weight by 5lbs and continue for 8 more reps. 4 drops total)

Rest: 3-4 minutes of rest and repeat the round once again

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