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Upper-Intermediate
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my night
 ไฝ ๆ˜ฏๆˆ‘็š„๏ผŒไปŽๅฟƒๅˆฐ้ญ‚๏ผ
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Created by - Sweet โ™ก
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้”ป็‚ผ่ฎกๅˆ’
Monday:
Weighted dips 4x4-8 + Power shrugs 4x6-10
Cable lateral raises 4x6-12 + Weighted sit-ups 4x8-12
Weighted chin-ups 4x6-10 + Split-squats 4x8-12

Wednesday:
DB OHP 4x6-10 + Hammer curls 4x6-12
Cable katana extensions 4x10-15 + Neck curls 4x15-20
Krock rows 4x8-12 + Machine reverse flies 4x12-15

Friday:
Close grip bench 3x6-10 + EZ bar preacher curls 3x6-12
Pullovers 3x8-12 + Weighted Russian twists 3x10-15
Upright rows 3x10-15 + Leg press 3x8-12

Saturday:
Machine shoulder press 3x8-12 + Neck extensions 3x15-20
Incline DB rows 3x6-10 + Triceps pushdowns 3x8-12
Farmers walks 3x30m + Y raises 3x8-12
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apoper114dolce 30 Oct @ 8:52pm 
๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒโ”€โ”€โ”€โ”€โ”€โ”€โ–„โ–„โ”€โ”€โ”€โ–โ–ˆโ”€โ–ˆโ–โ–ˆโ–ˆโ–ˆโ–โ–ˆโ–ˆโ–ˆโ–โ–ˆโ–ˆโ–ˆโ–โ–ˆโ”€โ–ˆ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒโ”€โ”€โ–„โ–„โ–„โ–ˆโ–„โ–„โ–„โ”€โ”€โ–โ–ˆโ–„โ–ˆโ–โ–ˆโ–„โ–ˆโ–โ–ˆโ–„โ–ˆโ–โ–ˆโ–„โ–ˆโ–โ–ˆโ–„โ–ˆ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒโ–„โ–ˆโ–€โ–ˆโ–ˆโ–ˆโ–ˆโ–ˆโ–€โ–ˆโ–„โ–โ–ˆโ”€โ–ˆโ–โ–ˆโ”€โ–ˆโ–โ–ˆโ”€โ”€โ–โ–ˆโ”€โ”€โ–„โ–„โ–ˆโ–ˆ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒโ–ˆโ”€โ”€โ”€โ–ˆโ–ˆโ–ˆโ”€โ”€โ”€โ–ˆ ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒโ–ˆโ–ˆโ–ˆโ–ˆโ–€โ”€โ–€โ–ˆโ–ˆโ–ˆโ–ˆโ–โ”€โ–ˆโ–โ–ˆโ–ˆโ–โ”€โ–โ”€โ–โ–ˆโ–ˆ โ–€โ–ˆโ–โ–โ–โ–€โ–โ–€โ–โ–ˆโ–๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒโ–ˆโ–„โ–€โ–€โ–€โ–€โ–€โ–€โ–€โ–„โ–ˆโ–โ–€โ–ˆโ–โ–„โ–ˆโ–โ”€โ–โ”€โ–โ”€โ–ˆ โ”€โ–ˆโ–โ–โ–โ–€โ–โ–€โ–โ–โ–ˆ๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒโ”€โ–€โ–ˆโ–„โ–„โ–„โ–„โ–„โ–ˆโ–€โ”€โ–โ”€โ–ˆโ–โ”€โ–ˆโ–โ–„โ–โ–„โ–โ–„โ–ˆ โ”€โ–ˆโ–ˆโ–ˆโ–โ–„โ–โ–„โ–โ”€โ–ˆ๐ŸŽƒ๐ŸŽƒ
๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ๐ŸŽƒ
apoper114dolce 26 Oct @ 8:45pm 
โ €โ € :heartred::heptagramred::heartred:โ €โ €โ €โ €โ €โ €:heartred::heptagramred::heartred:
:heptagramred::lifeheart::redjewel::lifeheart::heptagramred:โ €โ €:heptagramred::lifeheart::redjewel::lifeheart::heptagramred:
:heartred::redjewel:โ €โ €โ €โ €:redjewel::heartred::redjewel:โ €โ €โ €โ €:redjewel::heartred:
:heptagramred::lifeheart:โ €โ €โ €โ €โ €โ €:lifeheart:โ €โ €โ €โ €โ €โ €:lifeheart::heptagramred:
โ €โ €:heartred::redjewel:โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €:redjewel::heartred:
โ €โ €โ €โ €:heptagramred::lifeheart:โ €โ €โ €โ €โ €โ €:lifeheart::heptagramred:
โ €โ €โ €โ €โ €โ €:heartred::redjewel:โ €โ €:redjewel::heartred:
โ €โ €โ €โ €โ €โ €โ €โ €:heptagramred::lifeheart::heptagramred:
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €:heartred:
โ €โ€„โ€„:LilyHeart: ๐‡๐š๐ฏ๐ž ๐š ๐ฅ๐จ๐ฏ๐ž๐ฅ๐ฒ ๐๐š๐ฒ :LilyHeart:
apoper114dolce 24 Oct @ 5:09am 
โ €โ €:LilyHeart::LilyHeart:โ €โ €:LilyHeart::LilyHeart:
:LilyHeart:โ €โ €โ €โ €:LilyHeart:โ €โ €โ €โ €:LilyHeart:
:LilyHeart:โ €โ €:butterfly:โ €โ €:rarebutterfly:โ €โ €:LilyHeart:
โ €โ €:LilyHeart:โ €โ €โ €โ €โ €โ €:LilyHeart:
โ €โ €โ €โ €:LilyHeart:โ €โ €:LilyHeart:
:butterfly:โ €โ €โ €โ €:LilyHeart:โ €โ €โ €โ €:rarebutterfly:
โ €โ €โ €โ €:RT_rose:
โ €โ €:rarebutterfly:โ €โ €:RT_rose:โ €โ €:butterfly:
โ €โ €โ €โ €:RT_rose:
:butterfly:โ €โ €โ €โ €:RT_rose:โ €โ €โ €โ €:rarebutterfly:
โ €โ €โ €โ €:RT_rose:
apoper114dolce 22 Oct @ 9:13am 
โ €โ €:bbl::rosebud::bbl:โ €โ €โ €โ €โ €โ €:bbl::rosebud::bbl:
:rosebud::rarebutterfly::atomical::rarebutterfly::rosebud:โ €โ €:rosebud::rarebutterfly::atomical::rarebutterfly::rosebud:
:bbl::atomical:โ €โ €โ €โ €:atomical::bbl::atomical:โ €โ €โ €โ €:atomical::bbl:
:rosebud::rarebutterfly:โ €โ €โ €โ €โ €โ €:rarebutterfly:โ €โ €โ €โ €โ €โ €:rarebutterfly::rosebud:
โ €โ €:bbl::atomical:โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €:atomical::bbl:
โ €โ €โ €โ €:rosebud::rarebutterfly:โ €โ €โ €โ €โ €โ €:rarebutterfly::rosebud:
โ €โ €โ €โ €โ €โ €:bbl::atomical:โ €โ €:atomical::bbl:
โ €โ €โ €โ €โ €โ €โ €โ €:rosebud::rarebutterfly::rosebud:
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €:bbl:
apoper114dolce 4 Oct @ 12:15am 
:splash::cure::cure::splash::cure::cure:
:cure::Antibody::Antibody::cure::Antibody::BR_Heart::BR_Heart::splash::BR_Heart::BR_Heart:
:cure::Antibody::Antibody::Antibody::BR_Heart::shinealight::shinealight::BR_Heart::shinealight::shinealight::BR_Heart:
:splash::cure::Antibody::Antibody::BR_Heart::shinealight::shinealight::shinealight::shinealight::shinealight::BR_Heart:
:splash::splash::cure::Antibody::cure::BR_Heart::shinealight::shinealight::shinealight::BR_Heart:
:splash::splash::splash::cure::splash::splash::BR_Heart::shinealight::BR_Heart:
:splash::splash::splash::splash::splash::splash::splash::BR_Heart:
apoper114dolce 27 Sep @ 10:00am 
โ€‡ โ€€:mind_rose::anywayredspring:โ€‡โ€„โ€€ :heartred:โ€€โ€‡โ€„ :anywayredspring::mind_rose:
:anywayredspring::ai_flare::atomical::mind_rose:โ€„โ€€โ€‡โ€‡:mind_rose::atomical::ai_flare::anywayredspring:
โ€„:mind_rose::atomical::shinealight::atomical::anywayredspring::atomical::shinealight::atomical::mind_rose:
โ€„:atomical::anywayredspring::atomical::ai_flare::atomical::ai_flare::atomical::anywayredspring::atomical:
โ€„:atomical:โ€„โ€€โ€‡:mind_rose::atomical::shinealight::atomical::mind_rose:โ€‡โ€„โ€„:atomical:
โ€„:heartred:โ€„โ€€โ€‡:atomical::anywayredspring::atomical::anywayredspring::atomical:โ€‡โ€„โ€„ :heartred:
โ€„โ€‡โ€„โ€€โ€‡โ€‡:atomical:โ€‡โ€„โ€€:mind_rose:โ€‡โ€„โ€€:atomical:
โ€„โ€‡โ€„โ€€โ€‡โ€‡ :heartred:โ€‡โ€„โ€€:atomical:โ€‡โ€„โ€€ :heartred:
โ€‡โ€„โ€€โ€‡โ€„โ€€โ€‡โ€„โ€€โ€‡โ€„โ€€:atomical:
โ€‡โ€„โ€€โ€‡โ€„โ€€โ€‡โ€„โ€€โ€‡โ€„โ€€ :heartred: