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Year Long Workout: Phase VIII, Workout C

1A Alternating Dumbbell Bench Press

Sets: 2 Reps: 8 (each arm) Tempo: 30X 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. Press one weight straight up [1], and then lower it back to your chest. Now press the other weight [2], and lower it back down. That's one rep.

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