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3x a day? or week?
Magfocus ka muna sa basic compound exercises. para sa back, wala na tatalo sa BB rows, deadlift, pullups, tbar rows, DB rows. Try to lift as heavy as possible with as many reps as possible, yun lang. Mas maganda din kung lalakas ka sa lahat ng exercises hindi lang sa mga favorite exercise mo.
gawa ka ng journal
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