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Routine

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Chest and Shoulders

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
15, 12, 10, 10
Rest
60 sec.
Advanced: 6 sets, 8-10 reps (last set is a dropset to failure).
Exercise 2 of 6

Dumbbell Press

Equipment
Bench, Dumbbells
Sets
5
Reps
15, 10, 8, 8, 8
Rest
60 sec.
Advanced: Follow the same as above with higher weight.
Exercise 3 of 6

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
10-15
Rest
60 sec.
Advanced: Do 3 dropsets, decreasing weight with each set, from heavy to moderate to light. Don’t rest until all 3 sets are completed in the dropset: 3 sets of 10, 15, 20 reps.
Exercise 4 of 6

Cable Flye

Equipment
Sets
4
Reps
15, 12, 10, 10
Rest
60 sec.
How to
Advanced: Use same sets/reps as above with higher weight.
Exercise 5 of 6

Dumbbell Front Raise

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
60 sec.
Stop set when form starts to break. Advanced: Same as above.
Exercise 6 of 6

Seated Bentover Reverse Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
20-25
Rest
60 sec.
Advanced: Same as above.
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