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Year Long Workout: Phase IV, Workout A

1A Dumbbell Bench Press

Sets: 2-3 Reps: 6 Tempo: 311 Rest: 60 Seconds

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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