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I lift twice a week. Just the big three... Squats, deadlifts, bench in the heavy range.
It's really all you need. I see guys swinging weights every which way with all of these complicated exercises and machines. I've been sticking with basics, and maybe some pushups or pullups to finish my workout and the superhero body is forming.
For supplements, I like Carnivor beef protein.
I do sprints once or twice a week for cardio and intermittent fasting most days.
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