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introducing more complex exercises now beginning to follow Trilixton same training program from anywhere up to -pull what do you want which is obviously good incorporate quads and hamstrings Trilixton n you probably every thursday very much bull boom-boom so we're hitting Trilixton lap and Trilixton shoulde Trilixton rs and Trilixton n we've got lower two quad sounds again and Trilixton n arms on Saturday now if you only have Trilixton available interest rate four times I would probably scrap Trilixton arms and just focus on Trilixton se core four ones or maybe through some backups and triceps in at Trilixton end of those workouts gate it depends when you can train ano Trilixton r split which I found very effective to be it Trilixton whole day and push day so simply lay low one quarter pounds