Squeeze your pecs to return to the start. The first two moves form a superset and the final three moves make up a tri-set.
Among the things he does often is to build the front deltoids.
All of these are 3 day programs which should be adequate and leave some time for running.
I highly recommend the 3x5 if you are just starting out strength training.
I plan on increasing the amount of protein I take.
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