30 days to refine its size and lose 6 to 11 Lbs (feat Waist trainer) (1).pdf


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- EXERCISE 3 - PISTOL SQUAT ON CHAIR
1. Round: 1 set of 3 reps
2. Round: 1 set of 5 reps
3. Round: 2 sets of 7 reps
1 min rest
- EXERCISE 4 - ELASTIC CHIN PULL
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 8 reps
1 min rest
- EXERCISE 5 - ALTERNATE CURL WITH DUMBBELLS
1. Round: 3 sets of 10 reps
(Recommended loads 6 to 13 lbs)
1 min rest
- EXERCISE 6 - TRICEPS DUMBBELL KICKBACK
1. Round: 3 sets of 10 reps
(Recommended loads 6 to 13 lbs)
1 min rest
- EXERCISE 7 - BOARD
1. Round: 3 sets of 40 sec
1 min rest

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