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I Need a mass building workout??

firefighterdb

New member
I am a firefighter so i work out at the station and dont have time on my off days. So i need a good workout for 1 day on and two days off...thanks for your help
 
focus on simple compound movements - bench press, deadlift, squats etc. lower reps with higher weight, something like 5x5. keep the weight heavy and make sure your diet is in order.
 
Wrong section i believe, try training?
 
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