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To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

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Crank up your plank with this tough variation.

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Tip: Dumbbell Spider Curl with Push

Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.

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Tip: Ring Dips With Tempo Manipulation

Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.

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Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

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Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

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Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk

Keep your shoulders healthy, stable, and strong with this unique accessory exercise.

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Tip: Band Resisted Jackknife

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Tip: The Burpee and Reverse Lunge Combo

Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.

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Tip: Reverse 21 – Lateral Raise

Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

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Tip: Reverse 21s – Dumbbell Bench Press

Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.

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Tip: Reverse 21 – Pull-Ups

Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.