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The Eternal Beach-Body Plan

Phase III - Week 12: Workout XI


Exercise II: Dumbbell Bench Press

Reps: 10

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest [1]. Press the weights straight over your chest [2], and then lower them back to the starting position. That's one rep.

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Directions and Phases

Exercise Step: 

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