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並前往https://www.muscleandfitness.com/routine/workouts/workout-routines/push-pull-routine-gain-muscle-and-simplify-your-training/

The push-pull routine to gain muscle and simplify your ...

Perform each workout (Day 1, 2, 3, and 4) once per week. Exercises marked A and B are alternated, so you'll do one set of A, rest as needed, then B, and repeat ...

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