Focus on pushing the bar using your chest muscles. Why: Scorch your fast-twitch muscle fibres and prime them for growth with this plyometric take on the bodyweight classic.
Your planned workout will give you purely strength gains, rather than increasing muscle mass.
Visually, most people need greater emphasis and development of the upper chest, but this routine neglects that area for two months, then only addresses it for four weeks before moving on.
Long and slow run: Run at least 20 minutes for a good cardio-vascular workout.
Take cold measurements about once a month and keep a log.
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