1A. NEUTRAL-GRIP PRESS
Sets: 4 Reps: 8-12 Rest: 0 sec.
Hold a dumbbell in each hand and lie back on a bench (if available) or a low box or other surface that raises your body slightly above the floor. Hold the dumbbells at shoulder level with palms facing each other. Press them over your chest.
1B. LYING TRICEPS EXTENSION
Sets: 4 Reps: 8–12 Rest: 120 sec.
From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.
3. ONE ARM OVERHEAD EXTENSION
Sets: 4 Reps: 8–12 (each side) Rest: 120 sec.
Hold one dumbbell and raise your arm behind your head with your elbow bent. Extend your elbow to point your arm straight overhead.
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