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Ciao ragazzi, volevo mettere su un po di massa, ho letto le schede di allenamento che avete postato, io ho 18 anni, sono alto 1,70 e peso 63kg. Per quanto riguarda gli esercizi, posso farli quando mi pare, perchè ho gli attrezzi in taverna... vorrei chidervi per voi qual è la scheda piu giusta per uno come me che inizia ora, quali giorni, e se devo usare integratori
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