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DonChen

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Username
DonChen
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  • Fit and Right

    Hi mga Master,

    It's been a month since ng start ako mg gym. Goal body ko ung katulad kay Mark Walhberg. Help nman mga master

    Stats:
    Age: 31
    Height: 5'10
    Weight: 165lbs
    BF: around 20%
    Workout schedule: M-W-F
    8:30-10pm (after office)
    Food intake: nagset aq ng 3000calories sa myfitnesspal
    Whey: Titanium Whey (1 scoop after workout and 1 scoop during rest days)


    Workout program

    Monday (Chest/Triceps)

    Machine fly
    Bench press
    Cross over cable
    Decline Bench press
    _________________________________________
    Skul crusher
    Triceps cable pushdown
    Triceps cable extension
    Dips


    Wednesday (Back/Biceps)

    Deadlift
    Lateral Pulldown
    BB rows
    Cable row
    _________________________________________
    Preacher curl
    Standing ez curl
    Hammer
    Incline db curls

    Friday (Legs/Shoulders)

    Db squat
    Leg extension
    Leg press + calf raise
    _________________________
    Seated shoulder press
    Standing lateral raise
    Seated bent lateral raise
    Seated arnold press
    Shrug

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