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21: THE MAGIC NUMBER

Toney Freeman blasts hamstrings with 21s

GOING WIDE, GETTING BIG

2010 IFBB Europa Show of Champions winner Hidetada Yamagishi talks wide-grip upright rows

HARDCORE ROUTINES

Hardcore routines from the hardest-training bodybuilders of all time

ARNOLD’S CLASSIC CHEST ROUTINE

A classic chest workout from Arnold Schwarzenegger

QUAD ESSENTIALS

How heavy basics built Charles Dixon’s quads

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