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Year Long Workout: Phase VII, Workout A

3A Alternating Incline Dumbbell Press

Sets: 3 Reps: 8 Tempo: 311 Rest: 0 Seconds

Set an adjustable bench at a 30-45-degree angle and lie back against it with a dumbbell in each hand. Press one dumbbell over your chest while holding the other at shoulder level [1]. As you lower your arm, press the opposite dumbbell up [2]. That's one rep.

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