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The moves of this 30-day challenge target the upper body from all angles, providing a well-rounded routine for the shoulders, chest, biceps, and triceps.
The Plan
The program kicks off with an intro workout to all three exercises and then switches between light and hard workouts to keep your muscles guessing. Enjoy the rest days — your body will need them to build taut, lean muscle.
When there are multiple exercises on the same day, complete one set of each without breaks in between. Where you see x3 or x4, repeat the entire circuit that many times, pausing for one minute between rounds.
Finally, to get the most from your workouts, choose a band tension that makes you work. “If you don’t feel like it’s getting hard to finish off the last few reps, you need more resistance,” Li says. “The magic number is 10 reps. If you can do a full 10 and it’s easy, you’ve got to go up.”
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