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A lot so long as you follow this 16-session training plan to the letter. Its been designed to work your chest and back muscles twice a week which means your biceps and triceps also get a double whammy of workload to completely push these major muscle groups outside their comfort zone so your body has no option but to repair the damage by building a bigger, stronger and more defined body. Youll also hit all your other major muscles, including your legs, to increase your fat-burning potential so you can get bigger and leaner fast.

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