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Year Long Workout: Phase VII, Workout A

4A Swiss-Ball Dumbbell Pullover

Sets: 2 Reps: 12 Tempo: 311 Rest: 60 Seconds

Grab a dumbbell with both hands and lie back on a Swiss ball, keeping your hips elevated and your knees bent about 90 degrees. Press the weight over your face [1], and then lower it behind your head as far as you can [2]. Reverse the motion to return to the starting position. That's one rep.

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