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Do each rep from a controlled route. Don’t jerk the weights and go at an endless speed the actual range to move. Each rep should last 3 seconds with the concentric contraction and 3 seconds for the eccentric contraction (3 seconds down and 3 seconds up) with a breathing layout. You should take enough rest between exercises test and do the next one with good form. Every 2-3 workout sessions, you choose to pick brand new exercises.

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