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Do your normal speed bench routine and superset each set with a chest supported row with a pause on the chest each rep. 5-6 rows with a 3-5 second pause on each rep. Preferable 5 seconds, these were a little rushed. Cuts your training time down, helps balance push:/ pull ratio and will help get you in shape.
5-6 reps, 5 sec pause on the chest each rep



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