as nice as everyone is here i dont think anyones going to write out a plan for u specifically (then again i could be wrong) why dont u check out the training forums and see some routines that everyone else is doing and take some examples for them and then take something out of there that u think would work, and would target your specific weak spots and then give us a routine thats youve came up with and we will critique it for u based on your goals and stats
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