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Get jacked and build lean muscle with this four-week workout plan. Exercise 4. Supported Dumbbell Row. exercise image placeholder. 3 sets. 15 reps. -- rest. In the realm of fitness, three-month programs dominate the landscape. You've even seen plenty of them in this magazine over the years. Are they effective. Try this four-week fitness and eating plan to firm up, look lean, and get in great shape in one month. 3 Key Ways to Reduce Your Breast Cancer Risk thumbnail. Aug 5, 2009 Muscle & Fitness Magazine: July 2009. The July issue of Muscle & Fitness showcases a mega-muscle workout fit for Hollywood Heroes. The Buff And The Beautiful World famous fitness model/IFBB Pro Athlete Monica Martin is originally from Brazil now out of Fort Lauderdale, Florida. Sarcopenia Is Not an Inevitable Fate. While muscle loss is a natural effect associated with aging, it’s not an inevitable fate. A healthy and active The Buff And The Beautiful Anastasia Motorina is a Russian fitness model who loves natural bodybuilding and looks to be amply rewarded for her efforts.