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Yearlong (Ph V-A, W II)

3 Density Complex

Sets: *See below Reps: 5

* Choose a weight that allows you 10 reps on the shoulder press. Now take half of that load and perform five reps with that weight for each exercise. For instance, if you can use 60 pounds for 10 reps on the press, pick up a 30-pound dumbbell. Perform the exercises back to back without rest for five minutes straight, getting as many sets as you can for each. Then rest 90 seconds to two minutes. Repeat once or twice more.

Dumbbell Shoulder Press
Hold a pair of dumbbells at shoulder height. Squeeze your abs and press the weights straight overhead.

Hold a dumbbell in each hand and stand in front of a bench or step. Step up with your right leg, leaving your left trailing off. Complete all your reps on one leg and then repeat on the other one.

Dumbbell Row
Hold a dumbbell in one hand and place your opposite knee and hand on a bench. Let the arm with the weight hang. Retract your shoulder blade and row the weight to the outside of your chest. Complete all your reps and then repeat on the opposite side.


Exercise Step: