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Swimmer Rylee Sayer's philosophy is 'life can pass you by if you let it' - and she's not letting a major amputation limit her top-class performances ...

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Stop wasting your time on ineffective arm exercises. We reveal six essential moves for sculpting bigger, stronger biceps and triceps.

Start light, then build weight as you develop and keep an eye on the signs from your body. Aim for 10 reps per side, twice ...