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Each week, increase the load on the first two days and increase the reps on the third.
You’ll get there in a few weeks to a few months.” — “One day, do the close-grip bench press and wide-grip seated row—4 sets of 8–12 for each, increasing the weight each set.
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Days later, do the same with the barbell overhead press and chinup. Reduce your rest periods by fi ve seconds each week.
So, Week 1, 30 seconds; Week 2, 25 seconds, and so on.
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