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The ‘Centurion’ training to get more muscle

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              Partner exercises are a great way to stay motivated and ensure the intensity stays high. And the ‘Centurion’ workout pits you and your partner against 600 repetitions of six of the toughest upper-body exercises. Your goal is to split the reps between the two of you.

              After warming up well, load up the bar and go to work in a “you go / I go” way, first one and then the other, resting only while your partner is working and take turns.

              Always maintain good technique, and control your time to build your muscle, but don’t push yourself too hard at first.

              1- Bench press x 100

              Let the bar touch your chest but not support it… (The correct technique to bench press for chest).

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              2- Pull up x 100

              Do not fully extend your elbow and avoid rocking.

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              3- Press x 100

              Always straight back.

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              4- Net x 100

              Don’t bend the lower back…

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              5- Dips or funds in parallel x 100

              Without swinging and looking ahead, go as low as you can.

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              6- Barbell Curl x 100

              To activate the muscles well, extend your arms well in each repetition.

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