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Prioritize pull ups and pull downs Row heavy Control reps Train back twice weekly with progressive overload

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Kingston

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Push-ups work chest, shoulders, and triceps. Lats only stabilize. For a stronger back, add pull-ups and rows.
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🚨| WATCH: Speed randomly starts doing PULL UPS while walking out of the train station in Senegal 😭😭🔥 Speed dafay tambali def pull ups ci random bi mu gén ci gare train bi ci Senegal 😭😭🔥
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🚨| WATCH: Speed randomly starts doing PULL UPS while walking out of the train station in Senegal 😭😭🔥 Speed dafay tambali def pull ups ci random bi mu gén ci gare train bi ci Senegal 😭😭🔥

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Started going to the gym in July, 2025. After doing seven clean reps of 73kg lat pulldowns, I decided I was ready to attempt pull ups. My second pull up attempt.
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Alot of gym bros can't do pull-ups not to talk about weighted pull-ups.
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