Mon: OHP 5x5, Skull Crushers 5x5
Tue: Bench Press 5x5, Curls 5x5
Wed: Squat 5x5
Thurs: OHP 5x5, Skull Crushers 5x5
Fri: 45 Incline Bench, Curls 5x5
Sat: Deadlift 5x5
Sun: Rest
 จันทร์: OHP 5x5, Skull Crushers 5x5 อังคาร: Bench Press 5x5, Curls 5x5 พุธ: Squat 5x5 พฤหัสบดี: OHP 5x5, Skull Crushers 5x5 ศุกร์: 45 Bench Press, Curls 5x5 Sat: Deadlift 5x5 Sun: พักผ่อน
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