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    Registered User alauda's Avatar
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    Smile 5x5 4x8 3x12 fullbody program

    1.Day ---5x5--
    Leg Pressle
    Bench Press
    Deadlift
    Lat Pulldown öne
    Military Press Machine

    3. Day ---4x8---
    Deadlift
    Bent Over Row
    Dumble İncline Press
    Lateral Raises
    Dumble Triceps Extension
    Barberll Curls

    5.Day ---3x12---
    Lunge
    Bench press
    Cable Row
    Push Press
    Seated Calf Rows

    What do you think about this program. i want to increase weights and gain muscle mass. 1. day i am doing 5x5 program to increase weight. Other days i am doing 4x8 3x12 program to gain muscle mass. is there something to change in my program ? do you have any suggestions ?
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