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[Homie]

if your doing 3 times a week
you can do the ss prog, search it on the site.

if you wonna 4 times a week
you can do
ABXABXX
or AXBXAXBX

squat
bench
deadlift
wide dips / incline bench
triceps extension

pull ups
standing press
row / let pull down
biceps curls


all the "bigs"
3*5-8
smalls
3*8-12