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  1. #1
    Just joined M&S
    • Join Date
      Jul 2020
    • Posts
      6
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      springfield, OH
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    Default how to better my work out

    Day 1 Thu , july 9th
    legs,abs,squats
    leg curls 65 lbs 4sets, 20reps
    abs 15 lbs 4sets, 20 reps
    squats 50 lbs, 4sets, 10 reps

    Day 2 Fri, july 10th
    bench , incline, more incline, curls
    bench 100 lbs 4sets 10reps
    middle incline bench 50 lbs 4sets 10reps
    Full incline 50 lbs, 4sets 10 reps
    curls 50lbs 4sets 10 reps

    Day 3 sat, july 11th
    Off

    Day 4 sun, july, 12th
    bench, close grip bench, hamstring curls, abs
    bench 100 lbs 3sets 10 reps
    close grip bench 66lbs 3sets 10 reps
    hamstring curls 30 lbs 3sets 10 reps
    abs 25lbs 3 sets 10reps

    day 5, july 13th
    0ff

    day 6 july 14th
    bench,close grip bench,overhand curls,leg curls, abs
    bench 116 lbs 3 sets 10 reps
    close grip bench116lbs 3sets 10 reps
    overhand curls 68 lbs 3sets 10reps
    leg curls 75 lbs 3sets 20 reps
    abs 25 lbs 3sets 20 reps

    day 7, july 15th
    off

    day 8, july 16th
    off

    day 9, july 17th
    bench,close grip bench, curls, overhand curls, abs
    bench 100lbs 4sets 10reps
    close grip bench 100lbs, 4sets 10reps
    curls 50lbs 4sets 10reps
    overhand curls 50lbs 4sets 10reps
    abs 4sets 20reps, sides 10reps each

    thinking about less weight more reps, just to get more toned??? please comment need motivation

  2. #2
    Just joined M&S
    • Join Date
      Jul 2020
    • Posts
      8
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Female
    • Location
      Washington Dc
    • Reputation
      10
    • Rep Power
      0

    Default

    6 best exercises to lose weight in just 4 weeks: http://adfoc.us/52517675392251

  3. #3
    Just joined M&S
    • Join Date
      Jul 2020
    • Posts
      6
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      springfield, OH
    • Reputation
      10
    • Rep Power
      0

    Default

    im starting to think this forums crap?? anyone agree

  4. #4
    Just joined M&S
    • Join Date
      Aug 2020
    • Posts
      1
    • Years Exp
      < 6 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default

    The "Hidden Survival Muscle" In Your Body Missed By
    Modern Physicians That Keep Millions Of Men And Women
    Defeated By Pain, Frustrated With Belly Fat, And Struggling
    To Feel Energized Every Day.

  5. #5
    Just joined M&S
    • Join Date
      Sep 2020
    • Posts
      7
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default

    thanks for sharing. here some intruction that you can practice at home https://shrinke.me/gf8C

 

 

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