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The 4-Week Plan for The Ultimate High-Performance Body
- We Built an Athlete Over Christmas Break
- Two 30-Second Negatives Make a HUGE Difference
- Working More Muscle Fibers — Inroading
- The 30-10-30 Program Explained
- Week 1: The System Shocker
- Week 2: Pushing Legs for Overall Growth
- Week 3: Emphasizing Shoulders and Chest
- Week 4: Hitting Calves
- Finisher "Gains" Week
- Improving Results: Fueling Gains With Exercise Nutrition
- Exercise Tips and Cues
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