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Can you go from scrawny to brawny in just ten weeks? With just two weeks to go the workouts are getting bigger - but is MF's Sam Rider?
Find out how to get bigger arms by using exercises that target every major muscle
Can you go from scrawny to brawny in just ten weeks? MF's Sam Rider investigates
How reverse curls can be your secret weapon in your quest to build bigger arms
Beef up your arms and improve your upper-body strength with this tried and tested biceps workout
Gymnasts have amazing upper-body strength, follow this video workout to improve yours
Master the military press and reap the ab-building benefits
Follow this simple workout to build strong, powerful forearms
Tweak your workout for bigger arms and use our form tips to power up your biceps curls
Try this bodyweight move to build strong abs, arms and legs
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