Your Workout Plan http://www.menshealth.com/fitness/spartacus?slide=1
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Chisel your middle and bulletproof your back with these classic core movements
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Daily Undulating Periodization (DUP) Training
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2. Mountain climber http://www.menshealth.com/fitness/10-flat-belly-exercises/slide/3
Lower back exercises to relieve soreness and pain
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Muscle building exercises.