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Ramp Up Your Routine Workout: Weeks 5-8

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8. Alternating Dumbbell Bench Press

Target: Strengthens chest, shoulders, triceps

  • Lie faceup on a bench holding a weight in right hand with arm extended above chest, palm facing forward.
  • Keep left arm bent with elbow pointing up; hold edge of bench next to head.
  • Bend right elbow 90 degrees to lower right arm out to side; don't allow elbow to drop past shoulder.
  • Hold for 1 count, then extend arm back to starting position.
  • Repeat on opposite side, bending left elbow 90 degrees.
  • Complete set; switch sides.

How Many? Do 10 to 12 reps per side.

Next:  9. Reverse Flye


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