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With adjustable dumbbells, how do I gain muscle mass? - adjustable dumbbells calgary

Adjustable dumbbells I have Sears, van 20-40 lbs. I am able to do 6.8 dumbbell curls with a weight of 28 pounds weight.

It is also later 30 pumps.


Please give me a start a simple routine work done here at all two days for the muscle mass.


I may also include other exercises in physical education classes that work with my other parts of my body. So do not talk.