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Back and chest
Lie on your back with your knees bent, clasping the weight with both hands
outstretched in front of you. Slowly lower the weight back over your head and
almost touching the floor. Hold the position for ten seconds. Repeat 15 times.
Chest
Lay on your back with your knees bent. Have your arms straight, directly in
front of you, with the weight in one hand. Lower your arms until they are almost
parallel but not touching the floor. Hold the position for ten seconds.
Repeat 15 times with both arms.
