Page 9 – Ganbaru Method

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Bicep Curls

Biceps, Dumbbell, Exercise Library, Own exercise / By Nicole Biancorosso

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Saturday – Lower (Balanced)

Own workouts / By joseph.deramo1

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Friday – Upper (Pull Focused: Back + Biceps)

Own workouts / By joseph.deramo1

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Thursday – Rest or Cardio/Core

Own workouts / By joseph.deramo1

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Plyo P1

Own workouts / By gabriel

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Pallov press

Exercise Library, Own exercise / By gabriel

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Wednesday – Lower (Glute + Hamstring Focused)

Own workouts / By joseph.deramo1

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Sprints

Exercise Library, Own exercise / By gabriel

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Tuesday – Upper (Push Focused: Chest, Shoulders, Triceps)

Own workouts / By joseph.deramo1

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