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Help putting together program16759

Coopsdaddy private msg quote post Address this user
I looked at the stickys on intermediate programs,seems like the push,legs,pull or upper lower would be my best option,I can workout 4 days and sometimes 5.
I need some help with the lay out,I'm looking to put non some muscle,I'm 40 years old and the heavy weekly compounds are beating me up a little,I have done fierce 5 and 531 bbb.Im 6 ft 168 so my goal is to grow slowly to 185,I'm not interested in squatting and DL heavy 3 times a week,just want to be and look athletic.
Thanks for the help.
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nine0seven private msg quote post Address this user
Here ya go bud

routine design for dummies
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