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4 Week Anavar Before And After: Transformations Results And Considerations **Training Session Recap – 15 January** *Date:* 15 Jan *Duration:* 60 min | Time | Activity | Notes | |------|----------|-------| | 0‑10 min | Dynamic warm‑up （leg swings arm circles torso twists） | Prep joints & core | | 10‑25 min | Circuit A – 3 rounds: • 12 × Goblet squat • 10 × Push‑up • 15 × Kettlebell swing （24 kg） | Keep rest ≤30 s between moves | | 25‑35 min | Core burst – 4 rounds: • 20 × Russian twist （hold 8 kg plate） • 12 × V‑up | No pause; aim for smooth flow | | 35‑45 min | Circuit B – 3 rounds: • 10 × Lunge （each leg） holding 16 kg dumbbells • 8 × Burpee （no jump） • 12 × Back‑extension on bench | Rest ≤30 s; keep heart rate up | | 45‑50 min | Cool‑down: light walking + static stretches for hamstrings quads chest & shoulders. | Hold each stretch ~20 sec | ### Notes - ** |
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时间: 10-01 19:02
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