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Year Long Workout: Phase X, Workout F

2A Incline Dumbbell Press

Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, allowing your arms to hang at your sides [1]. Without moving your upper arms, curl both dumbbells as high as you can [2]. Lower the weights back to the starting position. That's one rep.

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