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Workout Routines

Joint-Friendly Workouts to Gain Without Pain

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  • 60 min

  • 6

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Routine

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Chest, Shoulders, Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Alternating Dumbbell Chest Press

Equipment
Sets
3
Reps
8
Rest
90 sec
**Focus on a slow negative (eccentric motion), lowering the weight for four seconds.
Exercise 3 of 6

Machine-Shoulder-Press

Equipment
Sets
3
Reps
8/8/8
Rest
120 sec
How to
***You will perform a set with a weight that you can handle for eight reps. Immediately drop the weight by 20% and perform eight more reps. Do this once again for a total of three times.
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