4. DUMBBELL BENCH PRESS

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17. . Dumbbell Bicep Curl

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20. THE 7 ARM COMMANDMENTS

32. EXERCISE 2// (4 sets of 15-18 reps) LATERAL / FRONT RAISE COMBO One lateral raise and one front raise equal one rep for this combo. Don't be afraid to go light on this lift. It's more important to maintain constant tension on the muscles. Rather than lifting heavy and letting your arms rest at the lowered position, make your transition seamless by not allowing your arms to drop all the way down to your side.

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