Health & Nutrition - - MUSCLE GUIDE -

1) Bench Press (Not shown)

Sets: 4 Reps: [email protected]%-70% of max Hold the bar with an over­hand, out­side-shoul­der-width grip. Squeeze your shoul­der blades to­gether and arch your back. Take the bar off of the rack, lower it to just be­low your ster­num, and then push your feet hard into the floor to help you press the weight back-up.

2) In­cline Dumb­bell Press (Not shown)

Sets: 3-4 Reps: 8-12 Set an ad­justable bench to a 30- to 45-de­gree in­cline, grab a dumb­bell in each hand, and sit on the bench, hold­ing the weights at the sides of your chest. Press the dumb­bells straight over­head.

Grab a dumb­bell in one hand and rest the op­po­site hand and knee on a bench. Keep­ing your lower back in its nat­u­ral arch, row the weight un­til it touches your side. Do all your reps with one arm first, then switch sides.

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