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Anonymous
If you want to be better at running, then run. you'll get better faster. Period.
Squats on back day is a bad idea, it's a leg exercise. Twice a week is too much.
for arms, do the following
benchpress dips decline dumbell press seated overhead press side lats standing barbell curls seated dumbell curls
5-7 reps , and 2 sets of each. Side lats is the exception, it's 10-12 reps and 1 set.
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