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To be effective, they need to be used long-term

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Day 1 (Upper Push): Bench Press, Overhead Press, Tricep Extensions, Lateral Raises Day 2 (Lower): Squats, Romanian Deadlifts, Leg Press, Calf Raises Day 3 (Upper Pull): Rows, Pull-ups/Lat Pulldowns, Face Pulls, Bicep Curls Day 4 (Optional): Full body or weak point focus Cardiovascular exercise supports metabolic health and improves nutrient partitioning but should remain moderate