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SAMPLE WORKOUT: THIRD SERIES

Dumbbell Bench Press

8 reps each

September 2010
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Starting Position:
Supine (face up) on a bench, holding one dumbbell with right hand

Procedure:
Slide your body toward left edge of the bench and put your spine on the edge with half of your back and hips off the bench
Hold the right side of the bench slightly above your head with right hand and stabilize yourself by squeezing left glute
Press dumbbell up and toward center of your torso and then lower the dumbbell to the outside of your shoulder
Repeat for the prescribed number of repetitions, then switch sides

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