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3-Week Training to Keep A Shredded Physique

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Upper Body Strength

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

How To: Barbell Bench Press

Equipment
Barbell, Bench
Sets
10
Reps
4
Rest
MOTM*
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*Minute-on-the-minute set: Perform 4 reps on the top of the minute and rest for the remainder of that minute. Repeat for 10 sets/minutes total. Use the same weight as week 1.
Exercise 3 of 5

Weighted Dip

Equipment
Sets
3
Reps
10
Rest
60 sec
Exercise 4 of 5

Seated Dumbbell Overhead Press

Equipment
Sets
3
Reps
12
Rest
45 sec
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