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View Ultimate Full-Body Dumbbell Workout | Andy

Based on: Ultimate Full-Body Dumbbell Workout | Andy Speer

Complex 1: Power and Stretching

Perform 3 rounds, resting 60-90 sec. between rounds

  1. Dumbbell Clean: 10 reps
  2. Dumbbell Push Press: 10 reps
  3. Dumbbell Front Squat: 10 reps

Complex 2: Hypertrophy Series

Perform 3 rounds, resting 60 sec. between rounds

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Miserlou /
Created March 5, 2012 17:50 — forked from peternixey/
How Homakov hacked GitHub and how to protect your application

##How Homakov hacked GitHub and the line of code that could have prevented it

Please note: THIS ARTICLE IS NOT WRITTEN BY THE GITHUB TEAM or in any way associated with them. It's simply hosted as a Gist because the markdown formatting is excellent and far clearer than anything I could manage on my personal Tumblr at

If you'd like to follow me on twitter my handle is @peternixey