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Workout Routines

Train for Endurance to Power Past Your Muscle Building Plateaus

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Routine

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Chest & Arms

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 4

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

Reps

Rest

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A thumbless grip—aka false grip or suicide grip—allows the weight to sit in your palm, aligning the load on top of your joints more comfortably. It is not advised when pressing heavy weight.

Exercise 2 of 4

Incline Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

Reps

30-30-30

Rest

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Perform as a triple dropset, lowering the weight, after every 30 reps.

Exercise 3 of 4

Bench Dip

Equipment

Bench

Sets

Reps

100

Rest

Play How to

Exercise 4 of 4

Barbell Curl

Equipment

Sets

Reps

100

Rest

Use an unloaded bar. It may look wimpy, but not when you’re doing 100 reps. If you have to, stop, rest for 20 seconds, then continue.

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Written by dokelly

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