Uploaded November 2023 | Updated September 2026, 2 days ago

---

3-4 SET SUPERSET
Dumbbell Flat Bench Press: 5 reps w/ pause on every rep
Dumbbell Flat Bench Press: 5 reps
Dumbbell Shrugs: 5 reps w/ a pause at the top of each rep
Dumbbell Shrugs: 5 reps

**Hold onto the dumbbells for all 4 movements!!

TIPS 4 SWOLENESS
Dumbbell Flat Bench Press
- Choose a medium to heavy weight
- Squeeze the dumbbells and stay in control as you lower the dumbbells down
- Big punch on the way up - be explosive!

Dumbbell Shrugs
- Choose a medium to heavy weight
- Big squeeze at the top
- Try to touch your shoulder to your ear


For more of the industry's best tasting supplements, home workouts, training articles, and healthy recipes check out maxeffortmuscle.com

MaxEffortMuscle Supplements - maxeffortmuscle.com/shop
Instagram: https://www.instagram.com/maxeffortmu...
Twitter: twitter.com/maxeffortmuscle
Facebook: https://www.facebook.com/Max-Effort-M...