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It’s obvious that you like to lift heavy, and that’s good for muscle growth. But it’s not good to jump right into heavy lifting first thing in the workout. If strength is a priority, you need to be fresh to lift the heaviest possible loads, but you should try beginning your workout with a lighter exercise you can use just to get a pump. Swap the order of your dumbbell bench and bench press, so that by the time you get to the big barbell lift, you’ll already be sweating, somewhat pumped, and ready to load on the plates. If you use a conservative weight, you wont be too tired to bench heavy.

Dumbbell Bench Press: 4 sets x 10 reps.
Bench Press: 3 sets x 5,4,3 reps.
Cable Crossover: 3 sets x 12 reps (Perform a dropset on the last set, reducing the weight by 10–20% and pumping out reps until just short of failure).
Machine Shoulder Press: 3 sets x 10,8,6 reps.
Lateral Raise: 3 sets x 12 reps (Perform a dropset on the last set as described under cable crossover).
Bent-Over Lateral Raise: 3 sets x 12 reps.


- A lot of people are afraid of heights. Not me, I'm afraid of widths.

- Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

- The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.

- To enjoy the glow of good health, you must exercise.

- Take care of your body. It's the only place you have to live.

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