Intermediate Difficulty
intermediate workout

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Follow Coach Kozak through this 20 minute arm and shoulder workout. This exercise routine only requires a pair of dumbbells and is great for both men and women.

Part 1:
Arms Exercises Instructions: Complete 2 rounds of each exercise.
3-1 Tempo Zottman Curl x 12
3-1 Tempo Lying DB Ext x 12
Fast Alt Curl x 30 seconds
Fast Triceps Kickback x 30 seconds
Iso Hammer Curl x 30 seconds
Iso Close Grip Push Up x 30 seconds

Part 2:
Shoulder Workouts Instructions: Complete 3 rounds of each exercise.
V Sit Shoulder Press x 10
Front Raise and Twist x 10
Bent-over Dumbbell Lateral Raise x 10
Iron Cross x 30 seconds
Dumbbell External Rotation x 10

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