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Mi alleno da 1 mese a casa con l'attrezzatura disponibile ed ho creato una scheda per la massa prendendo spunto sul forum ed ho integrato gli squat e gli stacchi, ed essendo esercizi molto delicati per la schiena volevo sapere inizialmente quanti chili dovrei caricare?
Sono alto 180 x 68kg
bf: 15-16%
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