card that provides four training sessions a week for a total of 4 to 8 weeks. The training sessions, labeled A and B, provide, over a common segment of cardio and abdominals, obliques and lower back, for the board to exercise the calf muscles, quadriceps, pectorals and biceps for the card and the B ' Training of spells, back and triceps. A weekly schedule can be adopted is as follows: Monday and Thursday
: PC
Wednesday, Saturday, Sunday: rest
Tuesday and Friday: board B
: PC
Wednesday, Saturday, Sunday: rest
Tuesday and Friday: board B
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