For biceps - Is to dopush-upslike 50 then 2 minsrest then start to do another 50push-upsthen take a rest. Also you should like 45 pull-ups. If you re over 14 you should be able to doweightlifting like 10 reps and do hammer curls and.......
Forsix-pack - Is do donormalsit ups lean on the wall andbe tend youre sitting on an chair you should be able to do 50 0r 40
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