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Yearlong Workout Plan (Ph I, W I)

Phase I Workout I

4 Dumbbell Bench Press

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

Lie back on a flat bench with a dumbbell in each hand. Hold the weights at chest level (A) and then press them straight overhead (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps on your second set, and then at least six reps on your third set.