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Training for your goals is about more than one muscle group. This program will lead you to well-rounded gains.

Jump up on two parallel bars, your palms facing inward and your arms locked out straight. Lean forward and bend at the elbows, slowly lowering your body until you feel a deep stretch in your chest.

Shift your body off the bench on the same side as your working arm. Your glute, spine, and half your head should be off the back pad. Squeeze your glutes, ground your feet into the floor, and brace ...

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