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For the resistance portion of his training, he performed the following exercises: Bench Press - 3x20 Incline Press - 3x20 Decline Press - 3x20 Dumbbell Curl variation - 3x10 Tricep Extension - 3x10 Pull-Ups - 3x7 Weighted Decline Sit-Ups - 3x25 RELATED: Build Muscle With Escalating Density Training Alan Ritchson as Thad Castle in 'Blue Mountain State' Alan Ritchson is known in both the fitness and entertainment industries for his well-toned physique

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