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Yearlong (Ph VIII, W I)

4 Alternating Dumbell Bench Press

Sets: 3 Reps: 12-15, 8-12, 6

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, and then lower it back to your chest. Now press the other weight, and lower it back down. That's one rep.

  

Exercise Step: 

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