1a Incline Dumbbell Press

Sets: 3 Reps: 8

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead.

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1b Dip

Sets: 3 Reps: 8

Go to a parallel bar dip station and suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor.

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2 Chinup

Sets: 4 Reps: 8

Hang from a pullup bar with your hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.

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3a Shrug

Sets: 4 Reps: 12

Hold a barbell with an overhand grip, hands about shoulder-width apart. Shrug the bar as high as you can.

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3b Barbell Curl

Sets: 4 Reps: 12

Hold a straight bar with hands shoulder-width apart. Keeping your elbows braced against your sides, curl the bar as high as you can.

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