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mi sapete dire quali esercizi posso fare per bicipiti e tricipiti che non coinvolgono le spalle (a causa di una tendinite) e poi se faccio corsa e addominali 3/4 volte a settimana senza pesi c'è il rischio che perdo massa muscolare o riesco lo stesso a definirmi visto che il mio obiettivo è questo (altezza 176cm peso 73 kl età 34 anni) grazie
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