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Try to do it for at least 30 mins and work up to 45 mins. I time myself at the gym and make sure I'm there for at least an hour. That's just me though. I do follow a PPL program which has been very...

Hello, a little about me. I'm 22 about 6'0 and I weigh 216lbs. I'm not super high on bf% probably around 15%. I got like 16" arms cold prob 16.25 with a pump. I'm pretty big in general.

Best lifts...