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Year Long Workout: Phase IX, Workout B


1C Split-Stance Neider Press

Sets: 2-3 Reps: 15 Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in each hand at shoulder level and split your stance so that one foot is a few feet in front of the other [1]. Press both dumbbells in front of you at a 45-degree angle to your torso [2]. Reverse the motion to return to the starting position. That's one rep. Switch the leg that's forward on each set.

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