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full body workouts 3 times a week. MWF. moderate weight. 10-15 reps. try to do mostly compound movements. ie, deadlift, squat, decline bench.
switch it up 2 months later. split up body parts for more focus. do 2 days on 1 day off. ie. mon - chest/tri tues- back/bi wednesday-off thurs- shoulders/abs friday- legs
sat/sun - off
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