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Push hard. Pull strong.

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Push hard. Pull strong.

Push hard. Pull strong. 💪 This push–pull routine builds a balanced, powerful upper body — chest, shoulders, triceps, back, traps, and biceps. Whether you're training for size, strength, or symmetry, this plan delivers total upper balance. Push Day: Pec Deck – 3×20 Bench Press – 3×10 Shoulder Press – 3×12 Lateral Raises – 3×15 ...

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Back Zits Popping

Your back looks wide, but not thick? Fix that. Add these upper-back moves and turn flat into 3D.

Your back looks wide, but not thick? Fix that. Add these upper-back moves and turn flat into 3D.

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