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Yearlong (Ph I, W III)

Phase I Workout III

2C Dumbbell Row

Sets: 3

Grab a dumbbell in one hand, and rest the other hand and one knee on a bench. Let your arm hang straight down [1]. Keeping your lower back in its natural arch, row the weight until it touches your side [2]. Perform all your reps with one arm, then switch arms and repeat. Perform as many reps as you can in 30 seconds, and then rest 60 seconds. Repeat the circuit twice more (three total sets for each exercise).