Dumbbell incline fly

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  • Frequency: Divide your workout into two sets of exercises: one for the chest, shoulders, and arms; one for the back, legs, and abdominals. Perform each workout twice a week. Technique:Warm up with two slow sets of eight to 10 bench-press repetitions. Use more weight on the second set, but don’t make these preliminary sets too challenging. Then start each exercise with the heaviest weight you can use for eight to 10 repetitions. Drop the weight slightly for subsequent sets if you need to. Rest: 2 minutes between sets, including the warmup sets Progress: Increase the weights each week.

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