Some people are born with upper chest definition even before they begin working out. Next, place your hands on the dumbbells and begin doing a standard push-up motion. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another.
That is 19 sets for shoulders and 4 for back?!
I would suggest that you give us more info to go on so that you get good help from the start and will see just how superb the knowledge base around here is.
I have to sign off now due to new clients coming into my gym, but will be back on later to see your reply...
When working in the 10 - 12 rep range I often add one or two sets at the end, in the 3 - 5 rep range.
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