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Anonymous
Monday: Legs and arms Squats, lunges, tricep extensions, bicep curls.
Wednesday: Back. Deadlifts, good mornings, chinups and dumbell rows
friday: Chest and arms Bench press, military press, flies, bicep curls and tricep extensions.
Bench\dead\squat do 5x5
the rest 8x3
eat 3k+ calories a day
200+ grams of protein
Sleep lots.
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