training programs | [ Ссылка ]

daily macros:
protein - 190 grams
carbs - 224 grams
fats - 75 grams
calories ~ 2000

additional supplements:
• men's multivitamin
• vitamin D3
• zinc
• probiotic

workout:
"//" between exercises means a superset
• Barbell Curl 10,10,10,10 // Barbell Skull Crusher 10,10,10,10
• Dumbbell Hammer Curl 10,10,10,10 // Dumbbell Tricep Extension 10,10,10,10
• Off-Knee Cable Curl 12,12,10,10 // Cable Rope Extension 12,12,10,10
• Dumbbell Spider Curl Dropset 10/10, 10/10, 10/10

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