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SUPERSET 4X (10 CHEST FLY + 10 B.O REVERSE FLY)

W6/DAY 2: UPPER BODY • 55s

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    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendation:
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  • STRAIGHT ARM PULL DOWN (4X10)

    Bend your torso forward & keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the bar down towards your thighs, then slowly released to starting position.

    Weight Recommendation:
    Beginner: 10-20lbs
    Intermediate: 20-50lbs
    Advanced: 50-80+lbs

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    Perform bodyweight pushups in a tricep variation by keeping your elbows in close to your torso. Do these regular or on your knees!