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work out was good this orning managed to include HIIT on the row machin for 15 minson level 5 and 6 first day doing doint this work out so i didnot use the maximun i can take but it was good enough to give me a nice work out. theis was followed by compound excercise workout for the shoulders mainly but as you know with compound work you engage all other muscles. all Barbel military press, upright row and clean and press. all this was done in an hour with a gym partner.
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