You have your workouts right there my friend.
Do two hard sets of each exercise work your way up from 8 to 12 reps.
Add weight to the bar, start over with 8 reps.
Do it for a year and see where you’re at by then.
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thanks all that helped
i found a program I liked and Im going to stick with it
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You can do better than this.
This got overlooked, or maybe it’s just me, because this is somethaing that would have saved me a lot of wasted time and unnecessary discomfort had I known it at the beginning.
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