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Goal: hypertrophy. Been doing the 21 method and wanna step it up a notch?Extreme muscle building training method. Can be applied for variety of muscle groups for muscle building. You’ll do 4 sets of 7 reps of the same exercise back to back = 28 total. But with each set, you’ll tweak the speed or range of motion to challenge your muscles in new ways. 7 Regular 7 Slow 7 Top 7 Bottom = 1 set


Set 1: 4 rounds
28 METHOD* Whatever Muscle Group You're Working On
28 METHOD* Whatever Muscle Group You're Working On
2 minutes
1 minute

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