Lower the weight behind your head in a slow and controlled movement, keeping your arms straight, then raise it back to the start position. Stand tall, holding a dumbbell in each hand with your palms facing inwards.
One month before contest when you have to stop with steroids...
So my routine uses a 10,8,8,6 or 10,8,6 rep pattern.
Two, buy a small piece of plastic called a "Manta Ray" (you can google it for an image).
I am a supervisor so i dont have a physical job.
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