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Warm up 3
Warm up 2
Standing dumbbbell press
Upright dumbbell row
Single arm dumbbbell press
Dumbbbell front raise
Dumbbell side raise
Seated alternate dumbbell press
Dumbbell back extension
Signle arm dumbbell row
Dumbbell alternate front raise
Prone back extension
Dumbbell deadlift
Floor cobra
Dumbbell reverse fly
Seated sky reach
Side plank + rotation
Hip side raise
Cross mountain climber
Knee tuck push up
Leg raise plank
Bird dog
Superman
Single arm row plank