Step 4: Reverse the movement, contracting your pecs as you straighten your arms fully, until you are back in the starting position. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
If you want to create a routine, you can post in the " Critique Workout " section of this site, and we will be able to make comments on it.
If a proper full body routine is used, you will recover just fine.
I have done the recamended 1 scoop 30 to 45 mins before.
My suggestion would be to do try both schemes for concentric.
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