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On my second two day split, on day one I do. Bent over barbell row 3 sets, 12 reps Barbell incline bench press medium-grip 3 sets, 12 reps Stiff-legged barbell deadlift 3 sets, 12 reps Barbell lunge 3 sets, 12 reps Barbell shrug 3 sets, 12 reps, milk and testosterone. On day two I will do. Preacher curl 3 sets, 12 reps Standing barbell calf raise 3 sets, 12 reps Seated calf raise 3 sets, 12 reps Front dumbbell raise 3 sets, 12 reps Side lateral raise 3 sets, 12 reps Barbell rear delt row 3 sets, 12 reps Standing overhead barbell triceps extension 3 sets, 12 reps. I try to do the maximum weight possible for each set of reps and usually rest for around a minute and a half between sets, and three minutes between each exercise.
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