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Blow up your quads and beef up your shoulders.
Pick up a pair of dumbbells—and don't put them down.
Blow up the muscles in your arms, shoulders, and back.
Squat and lunge variations will build serious lower-body mass.
Grow massive lats, traps, and delts.
Get double the impact with the superset approach.
Stack size onto your arms, shoulders, and legs.
The 15 most effective moves.