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Rapid Tone Diet palms of the hands. Then flex the elbows to bring the chest to the floor keeping the back straight at all times. Knee plates BIRDS Standing with a dumbbell in each hand with your palms facing each other, extend your arms laterally until they are horizontal. Return to start in a controlled manner. Birds BICEPS + MILITARY PRESS With a dumbbell in each hand and the palms of the arms facing inward, flex the arms exclusively by moving the forearms, then extend the arms upwards. It is important ...
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