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Layisha phezulu umsindo Isixhumanisi siphele ngehora le-24
Yabelana ngalo msindo:

Let's do four sets of 12 in dumbell side shoulder raises. lean back at the bench and control the weights using your elbow once you go up slightly squeeze your side delts

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Izixhumanisi zomsindo ezihlukanisiwe ziphelile ngemuva kwehora le-24. Ungadala yakho ngezansi!

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