tumosk114 
"I want to improve my English language as Gain the Muscle"
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-I have Centrum Vitamins after Breakfast 1 tablts on Mon,Wed and Friday . Amino Acid 4 tablts Before workout 5 mins and before Bed time 1 tablt on the workout day
1.Monday (Chest Legs Biceps Abs Calves)
CHEST
(Bench Press)
Set 1*10 Reps
2*10
3*10
4*10
- Incline Dumbbell Press
Set 1*12 Reps
2*12
3*12
4*12
LEGS
-Squat
Set 1*12 Reps
2*15
3*15
4*15
-Dumbbell Lung
Set 1*8 Reps
2*8
BICEPS
-Barbell Curl
Set 1*12
2*12
3*12
-Concentrate Dumbell curl
Set 1 * Left Hands 8 Right hands 8
2 * Left Hands 8 Right hands 8
ABS
Crunch
Set 1*10
2*10
CALVES
-Standing Calve Raise with Barbell
Set 1*15
2*15
Yeah Finish for Monday and go eat within 45 mins |
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