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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Resource Hub

At TPX Muscle, we pride ourselves on providing accurate, reliable, and science-backed information to help you achieve your fitness goals. Our commitment to excellence is supported by a wealth of references from leading experts, peer-reviewed journals, and trusted industry sources. Below, you'll find a curated list of references that form the backbone of our content, ensuring you receive the best advice and guidance.

Online Resources and Databases

  1. Clen.Roids.Biz - Explore Clenbuterol at Clen.Roids.Biz for reliable information and quality products to enhance your fitness and bodybuilding journey.
  2. AZSteroids.Net - Discover insights and engage in discussions about bodybuilding, fitness, and steroid use at the AZ Steroids Forums. Connect with experts and enthusiasts to enhance your journey.
  3. BuildeRoid.Com - Explore for premium bodybuilding supplements and expert advice. Enhance your performance and achieve your fitness goals with top-rated products and resources.
  4. MassGuide.Wordpress.Com - Discover Mass Guide on WordPress for expert tips and insights on building muscle mass. Get the latest strategies, workout plans, and nutrition advice to maximize your gains.
  5. Dragon-Pharma.Net - Explore Dragon Pharma for premium fitness supplements and steroids. Trusted by athletes worldwide, Dragon Pharma offers high-quality products to enhance your performance and achieve your fitness goals.
  6. Roids.Review - Discover detailed reviews and user experiences on Roids Review. Get insights on the best steroids and supplements to optimize your fitness journey with trusted recommendations and expert evaluations.
  7. PubMed - A critical resource for accessing the latest research studies and reviews.
  8. - Provides unbiased information on supplements and nutrition.
  9. - Features a wealth of articles, workout plans, and community support for fitness enthusiasts.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.