Flat bench press

          Set 1 : 12 repeatations
          Set 2 :  10 repeatations
          Set 3 :    8 repeatations

Lie down on the back side on the bench and barbell with both hands in a wide grip position.

Push the barbel straight up untill your elbows are close to being locked and lower it back slowly after a short pause.

Tips : breathe out while pushing the bar and breathe in while lowering it back.

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