Instant keto       vertical press (overhead barbell and/or dumb-bell press, barbell or kettlebell clean & press); •  vertical pull (lat pull-downs, pull-ups, chin-ups); •     horizontal press (bench-press, push-ups, dips); •             horizontal rows (one-arm dumbbell rows, seated cable rows, bent over barbell rows). Lower frame: •       unmarried leg (step-ups, lunges); •                squatting (the front / again squats, overhead squats, body weight squats);

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