We've been through this before. Look through the programs and find one that fits your goals and time constraints or modify one that looks good. Pick a couple programs and members will help you CHOOSE a program...its easy enough to look through the site and find potential programs, I don't know about everyone else but I'm not gonna put in the effort if you aren't.
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"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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