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For example, if you bench press 100 kg for 3 sets of 12 reps you have a total volume of 3.600 kg. To truly translate your new year’s. 150 minutes of moderate activity every week (examples include a brisk walk or a. > now as i�m an ectomorph (hard gainer/skinny), the workout plan is more preferable to ectomorph body type,.
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