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| Seated Dumbbell Press |
Workout One
Seated dumbbell press
Seated Arnold press
Seated side lateral raise
Incline bench dumbbell front raise
Incline bench rear delt row
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| Standing Barbell Press |
Workout Two
Standing barbell press
Barbell upright row
Barbell landmine press
Side lateral raise
Cable rear delt row
Each exercise 3 sets, 10-12 reps