5kms Jog..
Sun, Wed & Sat..
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Gym 4 days a Week.. ======>>
75kg x 9, each set has 6 rep : Beach Press
75kg x 9, each set has 6 rep : Chest Press
50kg x 9, each set has 6 rep : Shoulder Pull down
Mon & Thr
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50kg for Biseps x 9, each set has 6 rep..
50kg for...