28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
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Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Per Bernal
Instructions
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Sit in a hammer Strength machine and drive the handles up forcefully until arms are fully extended. Lower back slowly.
Routines with this exercise
Athlete/Celebrity Workouts
Prince Brathwaite's Shoulders and Abs Routine
A fitness coach who motivates others for a living is now motivated to become a pro bodybuilder.
75 min
11
Yes
Athlete/Celebrity Workouts
Dwayne 'The Rock' Johnson's Shoulder Workout
Get shoulders to rival The Rock's with trainer Dave Rienzi's intense routine.
45 min
5
Yes
Workout Routines
High Volume, Great Results Workout Routine
Get bigger and leaner with fitness model Joe Donnelly’s hard-hitting routine.
38
Yes
