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Additionally, you need to rest at least three minutes between sets on major lifts like the bench press and squats. For all other movements, rest two minutes between sets. I find that a stopwatch is an invaluable aid. Get one. Table 1. Monday. Chest . Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13) Dumbbell Bench-Press 3 sets of 8 reps . Shoulders
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