Sign up to the Men's Health newsletter and kickstart your home body plan. You'll be stacking those plates in no time.
The first two exercises will pre-exhaust the chest before the heavy work...
If you are trying to cut fat and are on a calorie deficit diet then you will struggle to gain much muscle.
There is no preset, you must lift legs on mondays, backs on this day, etc.
Because of your short time frame, you dont have much wiggle room for testing.
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